Click & Book Online Now

Call us now: 023 8025 3317

Taking time to be mindful

Posted on 27th June 2018 by

We often seem to live our lives at a million miles per hour and sometimes let our days fly by, almost unconscious of what we are doing or have done. Mindfulness has become ever increasingly popular, with our awareness of the importance of our mental health and wellbeing on the rise. 

So, what is mindfulness and how can you incorporate it into your busy schedule?

Mindfulness can be defined in different ways. Ultimately, it’s the ability to focus on the present moment whilst accepting ones’s feeling, thoughts and how your body feels. Alternatively defined as;

“Bringing one’s complete attention to the present experience on a moment-to-moment basis’’

(Marlatt & Kristeller, 1999).

Mindfulness and meditation can have many positive affects on the body including:

  • Higher brain functioning with boosts to the working memory
  • Lowered blood pressure 
  • Lowered anxiety levels
  • Increased attention and focus
  • Reduction in stress

So how can we put this into practice to get all the great benefits mentioned above?

Here’s a few practical ideas:

  • At breakfast: stop watching the clock, smell your food, take note of the colour, the texture the taste. 
  • Brushing your teeth:  the taste of the toothpaste, the sensation of the brush on your teeth, the texture under your feet as you stand there. 
  • Walking: put your phone or device away. What can you hear? What can you smell? How does the sunshine feel on your skin?
  • Meditation: use an app to get you started with mindfulness, we recommend Headspace or Calm, which have guided meditation and can only take ten minutes of your day. 
  • Pilates: take some time out and join a pilates class, connecting your mind and body. Yoga is also great for this.
  • Go for a walk in nature: Walking its great for taking some time out and being mindful.It helps you connect with the season and stimulates all your senses.

Take time to be mindful

by Francesca Wicker, Sports Therapist


Celebrating the Eastleigh 10k

Posted on 18th June 2018 by

The Brain Tumour Charity
If you’d like to donate to our chosen charity for your race day massage, please click here. Thank you.

Sunday 17th June finally arrived for the postponed Hendy Eastleigh 10k event. And what a fantastic event it was!

Hat’s off to Steve and his team for pulling together such a well organised event. The friendly, supportive & positive atmosphere was palpable. Seeing all of the local running clubs in their club shirts getting together for pre-race photos and supporting each other was really amazing.

goPhysio felt honoured to have been invited to be part of the event. We were on hand from 7.15am providing pre and post race massages. Our dedicated team of Physio’s, Sports Therapists and Massage Practitioners worked tirelessly and massaged over 150 runners during the morning, as well as providing lot’s of advice and injury help to those with questions or concerns.

We met so many fantastic runners and their supporters throughout the morning. Many had never had sports massage before and commented how much better they felt after it! Some came for a massage both before and after the race.

It sounded like a great run for many, in wonderful conditions, so many people came in celebrating new PB’s. For some it was their first ever 10k, such a great sense of achievement!

 Eastleigh 10k goPhysio massage  goPhysio Team shot at Eastleigh 10k 2018  

Busy goPhysio at Eastleigh 10k  Eastleigh 10k runners massage

We were delighted to be raising money at the event for our chosen charity this year, The Brain Tumour Charity. Thank you so much to all of those who kindly donated on the day. If you came along for a massage and would like to donate, you can do so here online.

Special Offers!

Just a reminder that all race pack special offers from goPhysio have been extended to 31st July. If you quote EASTLEIGH10K you can take advantage of the following:

  • 20% off Sports Therapy Assessments and Treatments (45 minute assessment normally £68 offer price £54.40 / 30 minute treatment normally £48 offer price £38.40)
  • 20% off Sports Massage (60 minutes normally £55 offer price £44 / 30 minutes normally £40 offer price £32)
  • Free Pilates 1-2-1 worth £40

You can use these offers as many times as you like, so if you’ve picked up an injury or want a niggle looked at, take advantage of seeing one of our Sports Therapists. If you’ve had taster of the benefits of sports massage, why not set some time aside for a full appointment. If you’ve heard what wonders Pilates can do for your running – now’s your chance to give it a try! You can book an appointment by calling us on 023 8025 3317 or booking directly online 24/7 here.

Eastleigh 10k Winner
A well deserved massage for the winner of the Eastleigh 10k 2018

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave


Love activity, Hate exercise? Do more of what you love with Physio!

Posted on 12th June 2018 by

The Chartered Society of Physiotherapists has launched a new campaign, Love activity, Hate Love activity hate exercsie posterexercise?

It is well documented that physical inactivity is a major public health problem. This campaign sets about to help identify barriers that prevent people from being more active. It also highlights what a positive influence as Physio’s can have in promoting and supporting physical activity at every touch point.

As a team of Physiotherapists, Pilates Instructors, Sports Therapists & Sports Massage Practitioners, we all have an important role to play in promoting physical activity. We want to maximise the opportunities to discuss the benefits of physical activity and any barriers to it with our patients, and make exercise more accessible to a wider range of people.

goPhysio’s Clinical Director, Paul, says “It doesn’t have to be ‘exercise’ per se, ‘activity’ is what is great! It’s about keeping it simple, finding things that you enjoy doing that get you moving and challenge you physically. So, gardening, walking, playing tennis with friends, marathon running, taking the stairs instead of the lift, even pushing a trolley round the supermarket, they all count! That’s what’s great about this campaign, even if the term ‘exercise’ frightens you, you don’t need to be afraid of being active!”

Do more of what you love with physio is such a great term. It’s exactly what we do – help make sure you can do more of what you love doing!

So whether that’s physio or sports therapy treatment to help you recover from an injury, Pilates to help improve and maintain your physical wellbeing or Positive Steps elderly exercise classes, we run a host of services from our clinic in Chandlers Ford, Hampshire, that  help you do more of what you love.

So, what are the tips to getting started if you love activity but hate exercise?

  1. Find something you enjoy so that you’ll keep going.
  2. Set goals for yourself – big or small – to keep you motivated.
  3. Pace yourself – start slowly and gradually build up.
  4. It’s OK to ache but if pain persists, ease back and go slower.
  5. Need more motivation and support? Find someone join you!

If you need any help or support or just don’t know where to start, just get in touch. Our friendly and supportive team are here to help you.

 


goRUN10 – New Running Training Programme to get you to 10k

Posted on 26th March 2018 by

goRun10 10 Running ProgrammeNew Training Programme to get you to 10k!

We are delighted to be teaming up with Mike Chambers, from Next Step Running, to offer you a fully supported run coaching programme, to get you beyond 5k!

With a new Eastleigh 10k date, this is the perfect chance to refocus and get the expert support and guidance to run 10k!

Achieve your goals! Learn lifelong running skills!

Book your place online here! 


What does the programme include?

This unique programme is the perfect combination of a practical running programme with an experienced, qualified coach alongside an informative schedule of educational and practical sessions, structured to support your long term running journey.

The programme will run on a Wednesday evening from 6.30 – 8pm.

Week 1, 11the April –  Introduction to the running programme & getting to know you. This will include what to expect from the programme, outline of the training plan and a gauge of where you all are, so that the programme can be tailored accordingly. We will cover some key important issues in running, so that you can get the most from the programme and maintain lifelong love of running!

Weeks 2 – 9, 25th April – 13th June – These weekly sessions will include a 1 hour supervised run, including not only running but drills, technique, strength and conditioning work and more. There will also be a 30minute practical or educational workshop, covering a different topic each week. These sessions will include the following:

  • Warm up and cool down – dynamic stretching vs static stretching – why & how.
  • 10k Training – key components – interval training, threshold & tempo runs, hills, the long run and running easy.
  • Tapering and last week preparation.
  • Strength training for runners.
  • Foam rolling for runners.
  • Race day – hydration & fuelling, pacing for 10k, post race recovery
  • Pilates for runners.
  • Managing load & capacity, making sure you avoid injury.

By adding this unique, educational element, to your running programme, you will benefit from being able to ‘run better’ – avoiding injuries, achieving your goals and loving your running!

Why would I benefit from a supported running coach programme?

With access to so many online training plans, running apps, free running groups and with running training programmes in every magazine, Running Coaching can be seen as a luxury only needed for elite level athletes. Surely everyone can run anyway? It’s just a matter of how fast and how far! You just need a pair of trainers!

But think again! Recreational runners arguably benefit more from a structured running programme with a qualified, experienced Running Coach than those club level racing snakes!

Too many runners do the same run several times a week, run too hard too often, plateau and / or pick up an injury. These issues can really hamper enjoyment of running and progress and often cause people to give up on running. With the right education, guidance and support, we can help you avoid this.

Having a structured programme with a Coach will motivate you, challenge you when they think you can give more, but more often than not recognise when you need to back off and take it easy!  A Coach will structure your week so you include all the key components to make you a fitter, stronger and faster runner.

How much is the programme?

The 9 week programme costs £79. This will include:

  • Week 1 introductory session
  • Bespoke 8 week training programme based on 3 sessions per week
    • 8 x 1.5 hour weekly sessions with the Running Coach & goPhysio
    • 2 x homework sessions to do with the rest of your group or on your own in between
  • Support on creating more variety in your running, including hill sessions,interval training and strength & conditioning work, with lots of support and tips to help you build strength and speed throughout the sessions
  • Email support throughout the programme
  • 10% off at goPhysio for Physiotherapy, Sports Therapy or Sports Massage, should you need it

Who is this for?

This programme is suitable for those who are able to run at least 5k. Maybe you’re a Parkrun regular but aren’t sure how to get to the next level. You may have signed up to the Eastleigh 10k but heaved a sigh of relief when it got postponed as you weren’t ready. Maybe you’ve run comfortably on your own but now want some extra support in a group environment. Or it might be you’ve recently returned to running from an injury and want to make sure you are armed with the right skills and knowledge so you don’t get injured again?

Places are limited, please book your place here or to find out more or if you have any questions, email fiona@gophysiotherapy.co.uk

 

SaveSave

SaveSave

SaveSave

SaveSave


Charity Support

Posted on 7th February 2018 by

As a local small business, we get inundated throughout the year with requests for support for charity The Brain Tumour Charityand fundraising events. To date, we have provided much support to these very worthwhile causes and efforts, as and when we have been approached.

However, we have now decided that we are going to support a single charity for the year and focus all our fundraising efforts on this single charity.

For 2018, we have decided to support The Brain Tumour Charity. At the beginning of this year, the 11 year old son of a very dear friend of goPhysio’s founders was diagnosed with a brain tumour. Brain tumours only receive 1% of government research funds, yet it is the second most prevalent of childhood cancers. So, we have decided to focus our fundraising efforts on this charity for 2018.

As part of our role with the Eastleigh 10k event next month, we will be providing pre and post race massages. In exchange we will be taking donations towards our chosen charity.

We hope to have some additional fund raising events planned for the year.

If you would like to make a donation to The Brain Tumour Charity, you can do so here.

SaveSave

SaveSave

SaveSave

SaveSave


Hot OR cold?

Posted on 16th January 2018 by

It’s a common dilemma, you’ve picked up an injury but aren’t sure whether to put ice on it or use heat? Both can be great at relieving pain from an injury, but in some instances it’s better to use heat and in others cold.

So, take a look at our quick reference to guide you!

Hot or cold for injury

This article provides general advice and does not replace individual medical advice. Before you treat an injury yourself, if you are concerned about your symptoms or have specific questions, please seek appropriate medical attention.

SaveSave

SaveSave

SaveSave


Warming Up For Running – “Do I really need to?”

Posted on 8th January 2018 by

So, you’re ready for your next run. But before you set off, let’s consider the importance of a proper warm up.

If you’re an early morning runner and you’ve been led in bed all night, you’ll need to loosen up. Likewise, if you’ve been sat at work all day, you’ll need to prepare those joints and muscles for the physical activity that you’re about to put them through. Even if you have a physical job, getting yourself ready to run will not only improve your running performance, but it will help keep you free from injuries and increase your recovery rate.

So, warming up for a run is definitely important! But what’s the best way to warm up? 

Foam rolling

Love it or hate it, using a foam roller correctly has been proven to improve performance (1,2) and it’s a great way to prepare your muscles for running. From loosening up fascial adhesions to improving circulation, myofascial release with foam rolling is quick and effective and shouldn’t be left out of any warm up routine.

Using a foam roller (or a ball), stick to these six areas for the best whole-body release:

  1. Feet
  2. Calves
  3. Quadriceps
  4. Tensor fascia lata/TFL (hip flexor at the front of your hip)
  5. Lats (run from your armpit down the side of your body)
  6. Pectoral (chest).

Spending 60-90 seconds rolling each area will improve blood flow, release tension and will help identify any sore areas that may need some extra attention. If you’re not sure exactly what to do with your from roller or would like to learn how to use it effectively, why not some along to one of our foam roller workshops.

Mobility

How healthy are your joints? Simply moving a joint through its full range of motion will increase lubrication, open capillaries, improve circulation and facilitate coordination. Focus on your ankles, knees, hips and lower back. Here are some simple mobility exercises that you might do as part of your warm up.

Ankles: circle in each direction. Point the toes and bring them back towards the shins.

Knees: standing heel kicks to facilitate bending and extending the knees.

Hips: rotate one leg at a time in outward circles, before changing direction. Try to keep the circles as big as possible, as to challenge the full range of motion at the joint. Hold on to something if you’re balance isn’t great.

Lower back: laying on your back, bring both knees to your chest, squeeze and relax. Also try taking your right leg over to the left side with a bent knee to encourage rotation. Repeat on the other side.

Stretching 

Perform a few dynamic stretches after your mobility work. Dynamic means that you are stretching through moment (not holding a stretch).

Great examples of dynamic stretches include:

  • Forward lunge with a torso rotation.
  • Forward lunge with a torso side bend.
  • Bringing alternate knees to the chest and squeezing.
  • Alternating high kicks with a (fairly) straight leg.
  • Hamstring stretches with an arm scoop whilst gently walking forwards.

Try to avoid static stretching before physical activity. Research has shown that it can in fact be detrimental to athletic performance (3,4,5).

Muscle activation

Getting the right muscles firing before your run can help to maintain balance, symmetry and prevent injuries from occurring.

These exercises are fab for activating the muscles you need for running:

  • Calves: heels raises, skipping.
  • Quadriceps: lunges, bodyweight squats, tuck jumps.
  • Hamstrings: heel kicks.
  • Glutes: crab walks, side-to-side shuffles, or backwards shuttle runs.

Running backwards is a great way of activating those big gluteal muscles which continue to work when you turn around and run forwards (just make sure you’re in a hazard-free environment to prevent any unwanted falls).

Having your glutes activated will stabilise your hips, you’ll have greater propulsion when pushing off and your knees will be less inclined to fall in every time you plant your front foot. Not only will this make you a more efficient runner, but it will help prevent hip, knee and ankle overuse injuries from occurring.

So, here’s a summary for a runner’s guide to a quick, efficient warm up:

  • Foam Rolling – Quick six; feet, calves, quadriceps, TFL, lats and pecs.
    60-90 seconds on each, then move on.
  • Mobility Work – Move each joint through its full range of motion. Include ankles, knees, hips, lower back.
  • Dynamic Stretches – Active stretching with movement.
  • Muscle Activation – Calves, quadriceps, hamstrings and glutes.
  • Backwards running will help with your forward running.

References

  1. Peacock CA, Krein DD, Silver TA, Sanders GJ, von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int J Exerc Sci. 2014;7:202-211.
  2. Monteiro et al. Acute effects of different self-massage volumes on the FMS overhead deep squat performance. Int J Sports Phys Ther. 2017; 12(1): 94-104.
  3. Chatzopoulos D., Galazoulas C., Patikas D., Kotzamanidis C. (2014) Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time. Journal of Sports Science and Medicine 13(2), 403-409.
  4. Lowery RP et al. Effects of static stretching on 1-mile uphill run performance. J Strength Cont Res. 2014; 28(1): 161-7.
  5. Costa PB, Ryan ED, Herda TJ, Walter AA, Defreitas JM, Stout JR, Cramer JT. Acute effects of static stretching on peak torque and the hamstrings-to-quadriceps conventional and functional ratios. Scand J Med Sci Sports. 2013;23:38–45.

1 Year In Our New Home – Celebratory Offers!

Posted on 11th December 2017 by

Celebrating 1 year at goPhysio Chandlers Ford

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

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

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

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

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

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

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

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

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

GOOD LUCK!


T&Cs

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

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave


Open Day Success!

Posted on 19th September 2017 by

We had a fantastic day on Saturday, as we welcomed so many people through our doors to experience many of the different services we have on offer here at goPhysio in Chandlers Ford, meet our team and find out more about our lifesaving defibrillator.

Visitors on the day took part in Pilates classes, our Active Backs classes for people who want to gain confidence again exercising with back pain, Positive Steps classes for the later years of life and Yoga with Marianne.

We were also delighted to offer free sports massage taster sessions, free injury advice clinics with our Physiotherapists & Sports Therapists and carried out lots of computerised foot analyses.

Linda, a local community first responder, kindly offered some basic CPR training and dispelled many myths about using a public access defibrillator.

It was wonderful meeting so many local people. Thank you for your support!

goPhysio Chandlers Ford Open Day goPhysio Chandlers Ford Open Day

goPhysio Chandlers Ford Open Day goPhysio Chandlers Ford Open Day

goPhysio Chandlers Ford Open DaygoPhysio Chandlers Ford Open Day

goPhysio Chandlers Ford Open Day

goPhysio Chandlers Ford Open Day

 

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave