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Top Festive Tips From Our Team

Posted on 12th December 2017 by

We’ve got our team together and are sharing our top tips for you this festive season. To help keep you healthy and happy in the build up to Christmas.

Sports Massage Therapist, Cameron, kicks off with a little joke (we’ll let you watch that to find out what it is!!)

Fiona – a Physio by training, Fiona now focuses her time co-ordinating ‘behind the scenes’ at goPhysio. Fiona’s top tip is to try not to be tempted to do all your Christmas shopping online. Getting out into towns or Christmas markets can help build some great activity into your day, you’d be amazed at the number of steps you can clock up. Carrying bags, loading parcels in and out of the car and house are all fantastic strength building activities too!

Physio Hugo, reminds us to think about your core when you’re lifting (especially those supersize bars of Toblerone!). Sometimes over Christmas we have to lift heavy or awkward items that our body isn’t used to doing (Christmas trees or big gifts), so activating those tummy muscles can help support your back a little when doing these sorts of activities.

Sports Therapist, Francesca, advises us to stay hydrated (with water!) – something many people overlook. Lot’s of sips throughout the day is the best way. Our team like these bottles from Hydratem8 that remind you to drink plenty and regularly (a great Christmas gift too).

Physio Kim has a great tip, that whilst you’re standing around over the festive period, be it in queues, cooking, washing up, at carol services……..try some balance exercises. Simply standing on one leg is a great way to build up your balance and make use of standing time. You could also do simple heel raises (going up onto you’re tip toes) on both or one leg, to strengthen your calf muscles, or little knee bend squats to work your leg muscles.

Our Clinical Director, Paul, advises you to put yourself first. We can be so busy at this time of year that we overlook our own needs. As Paul says, we get so many panicked phone calls at the last minute with people wanting help with pain or an injury urgently. If you have an ongoing niggle or injury and want to get it sorted before Christmas, then give us a call. Equally, many people find themselves with extra time off over the Christmas period, so this is an excellent opportunity to invest in yourself and see one of our Physio’s, Sports Therapists or Massage Practitioners to see how they might be able to help you.

Physio Roz advises to make sure you don’t skip your sleep! Sleep is so important to health and wellbeing. The festive season often brings with it much socialising and late nights, so if you’ve got a night in, make the most of it and recharge your batteries by getting an early night!

And finally, Sports Therapist Tom recommends that if you’re sitting for extended, lengthy periods of time – be it in the car travelling to see people or lounging on the sofa, look after your posture. You can use a cushion, towel or specialist lumbar roll to provide some extra support in your lower back if you need it. Even better still, try not to stay in one position for too long, change position regularly, get up and move about and get out in the crisp winter air for a walk.

All of us at goPhysio wish you a very happy and healthy Christmas. If you need our help over this time, we’ll be open apart from the bank holidays or you can make a booking online here.

goPhysio Christmas opening hours 2017



Christmas Shopping Survival Guide!

Posted on 9th December 2017 by

Fiona’s top tip earlier in the week was to try and get out and do some Christmas shopping rather than be tempted to do to do it all online. Christmas shopping Christmas shopping survival guide can be a great way of getting some activity into your week, but it can also be quite physically demanding. This weekend is surely set to be a busy one for Christmas shopping, so here’s a few pointers to help you get the most of it!

Take a back pack – this is a great way of carrying shopping without straining your neck, shoulders and arms. It spreads the loads easily and keeps your hands free for extras!

Wear good footwear – you can really rack up the steps when you’re out shopping, plus you’ll potentially have lots of standing round in queues and carrying extra weight. Wear something comfortable and supportive, that is cushioned for some shock absorbency. Also, given the icy weather we’ve woken up to, something non-slip is a great idea.

Break up your day – takes lots of breaks to give yourself a bit of a rest. Take a few minutes to have a seat, check off your shopping list and plan the rest of your day. A great excuse for a lovely coffee too!

Do it in small chunks – if you can, plan a few smaller shopping trips rather than one huge spree. Breaking it up will take less of a toll on your physically (and mentally!). It’s also nice variety to go to different towns or shopping centres.

Keep well hydrated – particularly important if you’re in and out of warm shops, inside and outside. Carry a bottle of water with you and sip it regularly throughout the day, as well as making regular refreshment stops to recharge.

Spread the load across smaller bags – in addition  to a backpack, take a few smaller bags so that you can carry your shopping evenly. Try and think symmetry so you carry even loads on each side.

Go with someone to share the load – this is really helpful to share carrying the bags and also a nice social way to shop!

Order bigger, bulkier items online – if you’ve seen something big in store, think about ordering it online so you don’t have to struggle with carrying it. Some shops also offer a collection service too, so you can pick it up after you have finished your shopping.

Happy shopping! 




Christmas Gift Ideas from goPhysio

Posted on 6th December 2017 by

Our team have put together their top gift ideas for the Christmas season. If you’re looking for gift inspiration, take a look at what the team suggest!

Physio, Kim, recommends the omni massage roller as a perfect Christmas gift. This is one of our best sellers. This massage roller has a comfortable grip and is so easy to use. It reduces stress and fatigue on fingers, hands and elbows, whilst being used to ease away aches, pains or strains. It can be used directly over clothing or on bare skin and even with massage oil. Available in a range of colours, this perfect Christmas gift is just £17.99.

Cameron, our Sports Massage Therapist, thinks a gift voucher is a perfect Christmas gift. These can be bought for any amount – perfect for a sports massage, small group Pilates, Pilates course or even a physiotherapy assessment for someone who has an ongoing niggle they should really get sorted! It’s a great way to inspire someone to invest in their health and wellbeing.

Special Offer – throughout December, if you purchase a gift voucher for any of our services (minimum purchase £40) you will a receive a free 30 minute sports massage to be used in December! (Please quote ‘MASSAGEVOUCHER’ to claim your offer.)

Roz’s top Christmas Gift is the MB1 massage ball. Another great way to ease aches, pains and areas of tension, the MB1 is a fab portable alternative to a foam roller. It’s light weight, so brilliant to pop in your bag, and really durable. Perfect for any sports person to take to events or to kept home if you need to work off some tension. The MB1 ball is £13.99 and we also stock a larger MB5 ball for those bigger muscle areas.

Hugo recommends one of our reusable heat packs. These come in a range of sizes, designed for different parts of the body. You pop them in the microwave and they give off a gentle heating effect. Great for necks and backs that tend to stiffen up. The shoulder heat pack is £24.99, neck £17.99 and body wrap £17.99.

Sports Therapist Tom’s top gift choice is one of our trigger point grid rollers. We have carefully selected the best foam rollers we could find (many won’t last and don’t provide the best results). The Trigger Point Grid Rollers are brilliant – an essential for anyone who runs, exercises or takes part in sports. The grid roller comes in green, black, orange and pink and costs £39.99.

Special Offer – throughout December, purchase any massage grid roller and get a free space in one of our foam roller workshops (starting 2018). (Please quote ‘FREEFOAM’ to register for your free workshop.)

Francesca, one of our Sports Therapists & Pilates Instructors recommends the special Pilates socks. Available in black, turquoise & white, they have a special grip sole, and really help in Pilates classes. So if you have a Pilates lover on your gift list – this is a great idea! Just £9.99.

Our Clinical Director Paul, recommends custom made orthotics as a gift. They come in at £350 but are well worth the investment if a loved one suffers from long term or recurrent injures, aches or pains or a longstanding condition such as arthritis. You are welcome to book in a free orthotics consultation, just to see whether orthotics are the right way to go, before committing to a purchase.

If you’d like to purchase any of the gifts suggested above or discuss any alternatives with our team, please pop into our Chandlers Ford clinic any time!

Driving Home For Christmas

Posted on 22nd December 2016 by

As the festive season is upon us many will find themselves with long car journeys ahead to visit loved ones. However hours spent in the car in a poor posture coupled with the stress and anxiety of traffic jams can leave us getting out the car feeling 10 years older!

We can’t do much about the traffic jams (sorry!) but getting your car set up well and following a few simple tips can make the journey much more pleasant, leaving you pain-free to enjoy the festivities.

Car Set Up 

The degree of adjustment available to you in your car will depend on it’s make, model and year but most modern vehicles will have an array of buttons and levers to play with.

  • Start with seat height – make sure you’ve got maximum vision of the road over the steering wheel but not so high your heads touching the roof!
  • Move the seat forward so that you can fully depress the clutch and accelerator without overstretching the legs
  • Adjust the seat tilt so that your thighs are supported but you don’t feel pressure behind the knees
  • Adjust the backrest so that you have contact right from the lower back up to shoulder height – try to make sure you are quite upright so that you don’t end up slouched in the seat with your neck craning forwards
  • Adjust the steering wheel height so that your arms are in a relaxed position
    Adjust the head rest so that its level with the back of the head

You may need to re-adjust your position as you move other things so play around with it until you feel comfortable and supported. It’s worth spending 5-10minutes doing this before a long journey to prevent hours of pain at the other end! Don’t forget to re-adjust your mirrors to suit once you are happy with your set up.

Lumbar support

If your car doesn’t have adequate lumbar support consider purchasing an addition lumbar roll to Lumbar rollsupport your lower back. Place this in the small of your back, just above your pelvis. You can also use a rolled up hand towel for this. We stock a range of lumbar supports at the clinic and can advise which style or shape is best for you.

Driving time

Make sure you stop at least every 2 hours – more if you have a pre-existing neck or back complaint. Get out of your vehicle and walk around for a few minutes. Stretch out your neck, roll your shoulders and gently rotate your trunk from side to side. Whilst driving use natural pauses such as red traffic lights to gently stretch out the neck or tilt the pelvis back and forth to relieve any tension.

Heat patches

If you’ve already got an ache or pain in your back or neck try using stick on heat patches to ease heat pack the pain whilst you’re driving. Remember these stick to the inside of your clothes rather than to your skin, but they stay hot for around 10 hours so should get you through the longest of journeys. We stock these and other forms of heat at the clinic if you need one urgently.

When you arrive

Stretch when you get out the car, try to move around for a while or go for a walk rather than swapping the car seat straight for the sofa. But try to avoid any heavy lifting or strenuous exercise immediately after getting out the car until you’ve loosened up a bit.

Treat a loved one to a goPhysio gift voucher this Christmas

Posted on 28th November 2016 by

Christmas Gift Voucher

Stuck for inspiration for Christmas gifts, don’t like seeing a loved one suffer with an ongoing injury, ache or pain or want to help someone start 2017 positively? Why not pop in a buy a gift voucher for one of our services. You can buy a voucher for any amount and they can be used for our range of services, including – physiotherapy, Pilates & sports massage.

We also have a great range of small gifts like Pilates socks, spikey massage balls, massage rollers and pain relieving gel, to help support an active, healthy life.