What a glorious day we had for the Eastleigh 10k this year (a stark contrast to the snow of 2018!).
The event always has such a positive, friendly buzz around it. It’s so great chatting to runners before and after the event, hearing stories of P.B.s, overcoming injuries or personal challenges, having the comrardery of running with groups and clubs and friendships formed through running!
We massaged 172 well deserved runners and are grateful to not only our brilliant team who joined us early on a Sunday morning but also our fantastic volunteers from The Universities of Southampton, Solent and Bournemouth and Peter Symonds College to lend us a hand.
We hope you’re recovering well. Don’t forget, if you took part in the run you can take advantage of a host of race pack offers at goPhysio until 30th April. All the details of your discounted offers can be found here.
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
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!
Pilates is an effective, mainly mat based, body-conditioning routine designed to increase physical endurance, flexibility, posture, co-ordination, and core strength. It involves focused, controlled movements that can be modified to create different levels of difficulty.
Pilates was developed by a German, Joseph Pilates, in the early 1900’s as a form of exercise for soldiers recovering from injuries in WW1. He then adapted it for use by gymnasts and dancers. This form of Pilates is known as ‘traditional’. There are a host of other types of Pilates too, including Reformer Pilates, which utilises equipment and resistance techniques.
At goPhysio, we teach the APPI method, which is a form of clinical Pilates. The APPI Method is a research based, clinical application of improving the way a person moves and functions in their everyday life. The traditional Pilates exercises have been broken down into clearly defined levels to ensure a standard, gradual progression towards normal, functional movement. This also helps to build a strong foundation to build and progress your core strength on. The core cylinder, the focus of all Pilates movements, consists of the four abdominal groups (external oblique, internal oblique, rectus abdominis, transversus abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) as well as the muscles of the buttocks, hips and pelvis.
The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control.
Pilates also has many other benefits for runners
Helps to identify any weaknesses that inhibit your running technique. It will provide you with muscular cues to help you fire and strengthen muscles that help you maintain a better running posture, which in turn will reduce the risk of injury and overuse.
A strong, balanced body helps you maintain proper form as you fatigue. Pilates helps you loosen your hips, legs and back, all helping you keep a fluid, long stride.
Pilates can decrease your recovery time after injury or a strenuous workout by increasing joint mobility, improving flexibility and body awareness.
Pilates breathing encourages you to use the diaphragm and control your inhalation/exhalations to assist with movement – this translates into better control during running.
Pilates helps to improve hip, pelvic and lumbar spine mobility & flexibility, through the movements and stretches.
We run over 20 classes a week at the clinic and even though they are aren’t targeted specifically at runners, it would be a great addition to your training regime to help with core strength, balance and improved mobility & flexibility.
To find out more about the classes or get started with Pilates, please call us on 023 8025 3317.
We love a good Infographic here at goPhysio, and recently came across this great one from @YLMSportsScience – 10 Things NOT To Do If You Have Lower Limb Tendon Pain.
Tendon pain in the lower limb, aka tendinopathy, tnodionitis, tendonopathies……like achilles tendinopathy or patella tendinopathy, are one of the most common type of injuries we see at our clinic in Chandlers Ford. It’s a side effect of having a pretty active, local population who regularly take part in exercise to help keep them healthy!
Tendon pain can be pretty frustrating to have. Firstly, because it often affects those that are naturally more active or sporty, so has a huge impact on being able to do what you love to do. And secondly, it can be difficult to know what to do for the best. There’s lot’s of conflicting information out there and can be a bit of trial and error to find the right solution and have a successful recovery.
So, this infographic, which illustrates some great, evidence based principles on managing lower limb tendon issues, offers some extremely useful guidance.
Do not rest completely – we prefer the term ‘relative rest’. So advise that you avoid activities that directly aggravate your pain, but keep going with others or find alternatives. It’s important to carry on ‘loading’ (so getting your tendon to work) to help your recovery.
Do not rely on ‘passive’ treatments – there is overwhelming evidence that passive treatments (so something that’s just done to you, whilst you lay there happily!) alone will not help with tendon problems. They can be useful in relieving your pain in the short term, enabling you to do some more specific exercises though.
Do not have injection therapy – this advice refers to having an injection as the first line of treatment. If you’ve tried a consistent, high quality, exercise based treatment plan and it hasn’t worked, then injection therapy may be indicated or Shockwave Therapy is also a good alternative to consider for certain conditions.
Do not ignore your pain – just like #1, use your pain level as a guide for your activity. Pain in your tendon is your body’s way of telling you it can’t really cope and you need to listen to it!
Do not stretch your tendon – when you place your tendon on stretch, the lengthening action also compresses the tendon and this has been shown to affect recovery. There are alternative exercises to stretching that are significantly more beneficial to you.
Do not massage your tendon – if it’s painful, it’s irritated. Massaging directly on the tendon is likely to cause further irritation and make the pain worse.
Do not be worried about images of your tendon – try not to have a picture in your mind of what your painful tendon might look like on an ultrasound or MRI scan. Visions of or words like ‘degeneration’ or ‘tears’ can make you afraid of using your tendon, when actually, gradually building up what you do and with guided, appropriate rehabilitation is the best way of recovering.
Do not be worried about rupture – reassuringly, most people who rupture their tendon have not had any pain. Because you have pain, you are naturally easing off what you do (if you’re listening to your body and respecting your tendon!), so you really don’t need to worry about the risk of rupturing your tendon.
Don’t take short cuts with rehabilitation – it takes time for an injured tendon to build strength and capacity (ability to cope with the demands you place upon it). There are no quick, easy fixes unfortunately! With the right rehab, outcomes are excellent. That’s exactly why we now have supervised, exercise based rehabilitation at the clinic. So you can work on a customised, specific, evidence based rehabilitation programme that will give you the best outcomes.
Do not have a lack of understanding of what loads are right for your tendon – this is crucial but not an easy concept for non-Therapist to understand fully. Gradually loading your tendon to optimise recovery is fundamental. What you should be doing and when can take careful management. Sometimes the internet or ‘Bob‘ at the Running Club, or @RunningLover on Twitter aren’t fully qualified or experienced enough to help you with this. You need to call in the experts, and that’ where we come in!
What is load?
If you read anything ‘rehab’ based about tendons, you will often hear the term LOAD and may be thinking what exactly does that mean?
Load can be simplified as the demands that you place upon your body. So, if you take your achilles tendon, when you walk you are loading it, running you are loading it even more, jumping loading it even more! If you go on your tip toes, you’ll be loading it; if you’re holding a weight whilst going up and down on your tip toes, you’ll be loading it even more.
So loading can be varied by weight, duration, number of times or how long you do something for, how high impact you are working at……….there’s lot’s or variations.
If you are suffering with a tendon problem, don’t waste any more time or prolong your frustration. Seek expert advise from us at goPhysio. We are able to offer you a full package of support, with as little or as much ‘hand holding’ as you need. Give us a call on 023 8025 3317 to book your first appointment.
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!
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.
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:
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.
Well done! You’ve completed your 10k race! If you’re a 10k regular, you may have learnt the bast way to tackle post race recovery. But for some, it may be your first 10k event. What you do after an event can really help or hinder your recovery and set you on the right path for continuing your running journey!
Not sure what is best to do to help your recovery. Well don’t worry, here are goPhysio’s top tips for your recovery:
Cool Down – you cross the finish line and the last thing you want to do is keep moving, but a gentle jog or walk will help to steadily slow down your heart rate and allow the build up of waste products in the muscles to be flushed out.
Hydration – Keeping hydrated is essential to allow the muscle to stay elastic and malleable; after all your muscle are made up of up to 70% water.
Refuel – within 30 mins of your race it is important to refuel with a small meal high in carbohydrates and protein. This will help to prevent the onset of muscle soreness as this is the optimal time that the body will use the carbohydrates to rebuild glycogen stores.
Rest– after you have celebrated running your 1st,5th,15th 10km race, get an early night. Sleep is when our body heals, so it is important to give your body the best chance of healing those sore muscles and giving you the best recovery.
Active Recovery – The day after your 10k race try to get your body moving, go for a walk, swim, cycle or even a light jog. This will get you heart pumping increasing circulation around the body continuing to flush out any waste products (lactic acid).
Massage – Book yourself a sports massage. You have trained hard and reached your goal of running the 10km so why not treat yourself to a recovery massage the day after the race. This will help relax those tight muscles, increase the blood flow to the muscle and help prevent DOMS. Don’t forget to take advantage of our race day offers, you can get 20% off your sports massage until 30th April.
Listen to your body – if your feeling sore a day or two after your run then try to listen to your body and what it needs. Take your time to get back into your running routine.
Celebrate – you’ve done it, what a great achievement! Be proud of yourself and celebrate what you’ve achieved. Whether it’s your first 10k or one of many, well done from us all at goPhysio!
We are delighted to feature a guest blog today from Mike Chambers, Running Coach (Running with Us)
As the Eastleigh 10k 2019 fast approaches and we all look nervously at the weather hoping there is no repeat of last years March snow, now is the time to get the final weeks of training right to ensure our legs feel ready to run when the gun goes!
In these last 10 days all our training gains have been achieved and banked and now is the time to protect our fitness. But tapering for a 10k can be tricky to get right.
The greatest fear among many new runners is getting to the start line tired from training in the last week, but in my experience, backing off too much is more likely to leave you feeling flat come the big day. Our bodies crave routine. If you have been running 3 times a week, keep to that in your final week – including the actual race in your weekly volume. Look to reduce volume of miles and training intensity but keep the overall structure to your week.
So, no big efforts or hard track or hill sessions this week. 2-3 easy runs of 20-30 minutes, perhaps finishing with the final 5-10 minutes near your planned race pace will be plenty to keep your legs ticking over and familiar with the speed you will need on the day.I also encourage a short run the day before the race. Just 15 minutes or so at an easy pace with 2-3 blasts of 30 seconds near race pace will clear your legs ready for Sunday.
In a world of super foods and diet programmes and get fit quick solutions, I like to keep things simple when we think about our running nutrition.
As long as you are eating a sensible balanced diet, keep to it, no major changes and no major carb load! The small taper in your training in the last week will act as a carb load if you maintain your usual diet. Yes, to a carb based meal the night before but try and have this early in the evening. And this does not need to be super sized! That will just leave you feeling heavy on the start line. A better approach is to graze through Saturday with little and often approach to quality foods.
Make sure your body is hydrated through those last few days, and don’t go chugging water Sunday morning…you will feel heavy…and be in a long queue for the toilet. Keep up some electrolyte in take through a sports drink on the day. Gels – realistically unless running over 70-80 minutes for the 10k, you won’t need fueling during the race, your body will have all the glycogen stores you need to fire you to the finish.
Race Day Preparation
Most runners I know are creatures of habit and getting the timetable right on the day is critical to avoid a full meltdown! This works best by working backwards from the race start time, breakfast around 2 hours before this and then maybe a light snack (banana) an hour before.
Thinking through travel and parking on the day. Kit laid out day before. Race number pinned on and check and double check have everything you need…..remember the weather in March can vary significantly …this could be vest or t shirt, but equally we may be looking at a base layer in extreme circumstances. A layer to keep on to the very last minute also worth having
Race day is about trusting in your training and committing to what you set out to do, be it just get round or chasing that PB. Visualise achieving your goal, crossing the line and getting the medal and t-shirt will help you to make that your reality.
So, to all of you doing your first 10k, chasing a new PB or whatever your motivation for getting out there on race day, smile, commit to your pace and the very best of luck.
An overuse injury is normally a long standing or chronic injury that gradually occurs over a period of time, rather than a sudden, acute traumatic injury. Repetitive minor or micro trauma to a muscle, joint, ligament or tendon such as a tendinopathy or stress fracture, are just a couple of examples of overuse injuries.
What causes overuse injuries?
Overuse injuries are often linked to training overload in athletes, or sudden changes in activities that put stress through the body which they are not used to and therefore overload the soft tissue or bone. When we take up a new hobby, sport or activity or increase training levels/load this will put increased stress onto our body, this will lead the body having to adapt. However, if the body is not given time to adapt and the body is overloaded then this can, in some cases, lead to repetitive ‘microtrauma’ to the tissues. This can be unnoticed for a long time, or thought to be just a muscle ache. Some causes of this include:
Biomechanics of your foot
What might it feel like?
Depending on the affected tissue or body part will depend on how it will feel. Common symptoms include:
Pain that starts initially during a warm up that then eases of and returns at the end of your sport or activity
Consistent pinching or sharp pain on specific movements
Constant dull ache
How do the symptoms progress?
Overuse injuries can be slow in developing and last a long time. The longer the problem is ignored the worse or more frequent the symptoms can become. This may lead to pain every time you engage in your sport or activity and may also lead to pain/swelling afterwards.
How is it diagnosed?
If you think you may be suffering with an overuse injury, it is important to get an assessment by a physiotherapist or sports therapist. The key to effective management of an overuse injury is accurately identifying exactly what’s causing it and addressing this. This will help to prevent any of those niggles turning into a bigger problem and possibly preventing you doing the sport of activity that you love.
What is the best treatment for overuse injuries?
There are lots of treatments that can be used to help, depending on the injury. Treatment will often start with easing the symptoms of the injury, such as pain and inflammation. In parallel to this, addressing the underlying cause and working on strength and stability to prevent reoccurence is key. Treatments may include:
When the underlying issue is addressed and appropriate changes are made, overuse injuries can be solved. They can often be a very frustrating injury, as they inevitably need a bit of rest and trial and error to work out exactly what’s causing the issue. That’s where we come in, seeing an expert can guide you through the puzzle of injury and help get you back doing what you love as quickly and painlessly as possible.