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Easter Giveaway Competition!

Posted on 28th March 2018 by

We’ve got an Easter Giveaway! Foam Roller Workshop

We’re giving away 2 free places on one of our foam roller workshops!

To be in with a chance of winning a place for you and a friend all you need to do is:

  • Head on over to our Facebook page, like the page and then tag a friend who you’d like to join you in the foam roller workshop on the giveaway post.

OR

  • Head on over to twitter and tweet a friend in the comments section of the pinned Easter Giveaway post.

OR

  • Head on over to Instagram and tag a friend in the comments section of the Easter Giveaway post.

We’ll be randomly selecting a winner next week. Both you and your nominated friend will win a space in your chosen foam roller workshop.


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 2nd April 2018. 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 Social Media (Facebook or Twitter) 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.

 

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Alternatives To Foam Rolling

Posted on 7th March 2018 by

Foam rolling or self myo-fascial release, is a great addition to your exercise schedule. It’s a fantastic way to help your body ward of injuries. But there are a number of alternatives to the traditional foam roller, and here’s a few we love!

MB1 Trigger Point Massage Ball 

MB1 MB5 Trigger Point Roller Ball
A great alternative to a foam roller is the MB1 or MB5 ball
  • Great for targeting smaller areas such as feet, calves, hip flexors, piriformis, pecs, shoulders, forearms and the back of the neck.
  • The foam surface allows it to ‘grip’ the areas that need attention whilst the different densities of foam allow it to target deep muscles whilst remaining comfortable.
  • Extremely convenient for travel and portability.
  • Swap the foam roller out for this small, effective myofascial tool!

MB5 Trigger Point Massage Ball

  • This larger massage ball can be applied to muscles in a very similar way to that of a foam roller.
  • Target large muscle groups such as quadriceps, glutes, hip flexors, lats, QL, pecs and the upper back.
  • The layered construction offers varying levels of pressure, making sure you’re hitting the right spots but remaining in a comfortable zone.
TrP Foot roller
Nano Foot Roller

Nano Foot Roller

  • Excellent at relieving tension throughout the forearms or the bottom of the foot, where the size of a foam roller would produce less effective results.
  • The small, portable tool will help channel blood to the right areas and get rid of those aches and pains, as well as give you the ability to treat minor injuries such as plantar fasciitis.
  • Also very useful for acute pain along the bottom of the foot; a frozen water bottle. You get the hardness of a roller with the pain relieving effects of ice.

Massage Stick

  • Great if you don’t enjoy lying on the ground or having to change positions with a foam roller.
  • This massage still allows you to roll large muscle groups with varying degrees of pressure.
  • Applied most frequently to the lower limb, this massage stick is both highly effective and easily transported.
Spikey ball
Spiky balls

Spiky Ball 

  • Very similar to the Trigger Point massage ball, these spiky balls allow for a diverse range of rolling techniques whilst also offering a larger amount of tactile feedback (which helps to wake muscles up).
  • They come in a range of sizes and are a cost effective way to achieve the desired results (although may not last quite as long assume of the more hard wearing alternatives).
  • Apply to the same small areas such as the foot, calves, hip flexors, piriformis, pecs, shoulders, forearms and the back of the neck.

Roller Ball

  • This smooth roller ball features a hand-held base which allows the user to accurately target painful areas and perform soft tissue release with a self-prescribed amount of pressure.

    massage roller
    Omni Massager Rollers
  • Excellent for targeting hard-to-reach spots with a foam roller, this massager can be used on the peroneals, tibalias anterior, quadriceps, hip flexors, groin, glutes, piriformis, lower back muscles, pecs, shoulders, neck and arms.

MB 2 Trigger Point Massage Ball

  • This adjustable massage ball is perfect for finding those sore spots in the neck and back. Use this ball to help with posture and back mobility.
  • When closed the ball targets the muscles attaching directly to the spine. When open it will target the larger muscles of the back.
  • Very small, light and extremely portable.
MB2 Trigger point roller
MB2 Trigger Point Roller

Read more about the art of foam rolling.


We sell a range of these products from our clinic in Chandlers Ford, Hampshire. So if you want to find out more or have a demo, pop in and have a chat!

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How to Foam Roll – The Art of Self-Myofascial Release

Posted on 12th January 2018 by

Here’s a quick, no nonsense guide for runners to help improve your warm-up, performance and prevent injury with some simple foam rolling! It’s all about the fascia!

What is fascia?

Firstly, fascia is a dense connective tissue that surrounds every muscle, joint and organ in the body.

There are 3 types of fascia; superficial, deep and visceral.

  • Superficial fascia lies just beneath the skin.
  • Deep fascia penetrates and surrounds muscle tissue.
  • Visceral fascia helps keep vital organs in place.

Everything in the body is connected through fascia, but some areas are more connected than others, forming thickened sheaths and bands of fascia. These are bundled together, inseparable from the muscle tissue (myo) and it’s accompanying web of connective tissue (fascia), forming a 3D myo-fascial web throughout the body. Think of a 3D spider’s web in the shape of your body & you’re getting close!

When working optimally, this myo-fascial web helps provide support, stability, movement dynamics, force transmission and optimises sporting performance.

Why should runners foam roll?

Trigger Point Grid Foam Roller Foam rolling
We like the Grid Rollers from Trigger Point Therapy
  • For warm-up pre running, as it’s far more effective that static stretching (5)
  • To increase nutrient-rich blood flow to muscles that need it.
  • To improve the mobility and flexibility of muscles and joints (4,6,7).
  • To increase athletic performance (8,9).
  • To recover from exercise faster (1,2,3).
  • To reduce inflammation and remove toxins/chemical waste products.
  • Longer term, to break down adhesions in muscle and connective tissue.
  • You can also successfully self-treat minor injuries such as muscle strains and trigger points.

When should runners foam roll? 

  •  MB1 MB5 Trigger Point Roller Ball
    A great alternative to a foam roller is the MB1 or MB5 ball

    Before exercise: when paired with a dynamic warm up to increase blood flow to areas that may be lacking it.

  • After exercise: used within a cool-down procedure to flush out blood that has pooled in working muscles and to allow fresh nutrients and oxygen in to kick start the recovery process.

Rolling for only a few minutes can have a dramatic impact on the quality of your training session. So, if you’re stuck for time, pre-exercise rolling would provide most benefit.

How to foam roll

Remember this easy guide and apply it to each muscle group that you’re working on.

  • 4 linear rolls (to search the muscle for areas of tightness, we call these ‘hot spots’).
  • 30 second holds on each hot spot.
  • 4 joint movements (to move the muscle underneath the roller).
  1. Underside of the foot (plantar fascia)

TrP Foot roller Foam rolling

  • Place the roller under the sole of the foot.
  • Apply pressure and roll slowly towards the heel and back to the sole of the foot, 4 times.
  • Hold pressure on any hot spots you may find.
  • Once this hot spot starts to reduce, maintain pressure and add in movement of the toes by flexing and extending them all 4 times.
  • Repeat the process 3-4 times.
  1. Calves (gastrocnemius and soleus)TrP Calf Roller
  • Zone A = achilles to mid-calf.
  • Zone B = mid-calf to just below the knee.
  • Roll zone A, followed by zone B.
  • Begin by sitting on the floor with the roller on your Achilles tendon.
  • Place your hands behind you and the other leg on top to add pressure.
  • Roll up and down searching for hot spots. If any are found, hold this pressure for 30 seconds.
  • You can also ‘span’ the muscle by turning your foot inwards and outwards whilst maintaining pressure on a hot spot.
  • Repeat this process 3-4 times before moving on to zone B.
  1. Thighs (quadriceps)
  • Zone A = front of the hip to mid-thigh.
  • Zone B = mid-thigh to just above the knee. TrP Quads
  • Roll zone A, followed by zone B.
  • Begin by lying on your front with the roller at the front of your hip just below the bone.
  • Support yourself with your elbows out in front and the other leg bent up to the side.
  • Roll up and down in search of hot spots. If any are found, hold this pressure for 30 seconds.
  • You can also ‘span’ the muscle by turning your foot inwards and outwards whilst maintaining pressure on a hot spot.
  • Now, once on a hot spot, bend and straighten the knee 4 times.
  • Repeat this process 3-4 times before moving on to zone B.
  1. Buttock (gluteals and piriformis)
  • Begin by sitting on the roller with your hands behind you for support.
  • Shift your weight onto one side as you bring that leg up and cross it over the other.
  • Aim to have the roller ‘in your back pocket’.TrP Glutes Foam Rolling
  • Roll along the length of your glute in search of hot spots. If any are found, hold this pressure for 30 seconds.
  • Repeat the process 3-4 times.
  1. Upper back (paraspinals, rhomboids, trapezius)
  • Lay on your back with the roller just below the shoulder blades.
  • Place your arms behind your head or cross them in front of your chest.TrP Upper Back Foam Rolling
  • Lift your hips off the floor and use your legs to roll up and down the spine.
  • Carefully extend your back over the roller.
  • Add in side bends to target various muscle groups.
  • Again, if any hot spots are identified, hold this pressure for 30 seconds before moving on.
  1. Chest (pectoralis major/minor)
  • Lay on your front and place the roller (or trigger point ball) just inside the shoulder joint, on the pectoralis tendon. Pec TrP
  • With the arm above the head roll up and down in search of hot spots.
  • If any are found, hold this pressure for 30 seconds.
  • Add in arm movements to manipulate the soft tissue underneath the roller. 4 straight-arm scoops should do it.
  • Repeat this process 3-4 times.
  1. Latissimus Dorsi
  • Lay on your side with one arm above your head for support.
  • Place the roller at a 45° angle just underneath your armpit.Lat Dorsi TrP
  • Shift your weight to roll up and down in search of hot spots.
  • If any are found, hold this pressure for 30 seconds.
  • Add in straight arm movements to release the tissues further, 4 movements followed by 4 rolls.
  • Repeat this process 3-4 times.

References

  1. Pearcey GP, Bradbury-Squires DJ, Kawamoto J, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015;50:5–13.
  2. Macdonald et al. (2014) Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and Science in Sports and Exercise. 2014;46(1):131–142.
  3. Rey E, Padron-Cabo A, Costa PB, Barcala-Furelos R. The effects of foam rolling as a recovery tool in professional soccer players. J Strength Cond Res. 2017;
  4. Bushell JE, Dawson SM, Webster MM. Clinical relevance of foam rolling on hip extension angle in a functional lunge position. J Strength Cond Res. 2015;29:2397–403.
  5. Su H, Chang NJ, Wu WL, Guo LY, Chu IH. Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults. J Sport Rehabil. 2016; 1-24.
  6. Kelly S., Beardsley C. (2016) Specific and cross-over effects of foam rolling on ankle dorsiflexion range of motion. International Journal of Sports Physical Therapy 11(4), 544-551.
  7. Macdonald GZ, Penney M, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. 2013;27:812–821.
  8. 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
  9. 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.
  10. Monteiro ER Correa Neto VG. Effect of different foam rolling volumes on knee extension fatigue. Int J Sports Phys Ther. 2016;11(7):1076‐1081.

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Andy Murray’s Trigger Point Ball 1 of our favourites too!

Posted on 13th July 2017 by

Andy Murray Trp Ball Tennis star, Andy Murray, was recently pictured with a Trigger Point ball tucked firmly under his arm.

The MB5 Massage Trigger Point ball that Andy is holding is one of our best sellers in the our clinic. A great alternative or adjunct to a foam roller, it can be used to ease off areas of tension, as part of a warm up or cool down and to help get into those painful, tight areas.

goPhysio Trigger Point Massage

Suitable for use on all the major muscle groups, we often recommend a TrP release series as part of a comprehensive warm up. We also sell the smaller MB1 ball (pictured above), which is great for smaller areas such as feet and forearms.

The good thing about these products is that they are made for a number of different layers, with multi-density, making them super long lasting and very durable , so they don’t compress and loose their efficiency over time. They also have a slip resistant surface to help stabilisation. Best of all they’re lightweight and very portable – perfect for events, work, travel and being on the road. (Can you tell we love this ball!).


Here’s a selection of the key releases,  to get to all the major parts of your body.

TrP and Ball Release

If you’d like to get yourself one of these balls, the smaller MB1 or the very popular grid roller, pop into the clinic where we have the full range in stock.

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Post Exercise Pain – What You Need to Know About DOMS

Posted on 4th November 2016 by

We can all experience muscle aches during exercise and the following day. Sometimes its two days
later and can linger for a few days after that. This happens more when we do an activity which we haven’t done for a while or pushed ourselves a little harder than usual. This is not harmful, in fact it is good as it shows our body is adapting to exercise and getting stronger.

What is DOMS?

The achy muscle feeling after exercise is known as delayed onset muscle soreness (DOMS). Often it happens after starting a new exercise programme, changing your routine or increasing the duration or intensity of your routine. When we exercise harder than normal, microscopic tears occur in our muscles and our body thinks “I must make that muscle stronger so it doesn’t happen again” so it starts to repair the damage. This results in the muscles stiffness and
soreness that is DOMS. These microscopic tears stimulate new muscle fibre growth which makes us build muscle and improve fitness.

Who does is affect?

It can affect anyone, from recreational exercisers to elite athletes. For those who are new to exercise it can be quite off-putting and worrying. It is important to remember that this will improve. As you get fitter your muscles will adapt and the DOMS will become less apparent. If you’re aim is to get fitter and stronger then expect to have achy muscles each time you adapt your routine. This is how we progress stamina and physical strength.

How long does it last?

Typically it lasts between 3 and 5 days, and usually occurs 1 or 2 days after exercise.

Treatment?

There is no one treatment proven to be 100% effective. Keeping moving and some gentle exercise often helps to alleviate symptoms. You may also find it helpful to have a bath, use a foam roller or have a massage to ease the soreness.

Can it be prevented?

Starting a new activity programme gradually can help minimise DOMS, giving your muscles time to adapt to new movements and loads. There is no evidence to suggest that stretching either before or after exercise reduces or prevents DOMS.

How do I know if I’ve actually got an injury?

If the pain and discomfort is more focused in one area and isn’t easing over a few days, it may be that you’ve pick up an actual injury. You’d expect DOMS to be easing gradually over a week and be more of a widespread ache in the area(s) you’ve exercised. If in doubt, just give us a call, one of our team would be happy to chat to you and offer advice.