Click & Book Online Now

Call us now: 023 8025 3317

CSP Leadership & Development Program, reflections from a mentor

Posted on 8th Dec 2018 by

For the past 10 months, Physiotherapist Kim, has been taking part on The Chartered Society of Physiotherapists Leadership and Development program. Having just taken on the role as Clinical Lead at goPhysio when the program was encouraging applications last year, it came at a perfect time for Kim and we were all delighted (no more so than Kim!) when she successfully gained a place.

CSP LDP

So, this week, as Kim’s mentor, I was delighted to join Kim and the rest of the South Central cohort at the CSP Headquarters in London, as they shared their their stories and reflections of their leadership journey. 

It was a truly powerful and inspiring day, and I wanted to share my reflections. 

Throughout the day, the messages and leadership journeys that the participants experienced, followed some common themes:

  • Trust, it builds slowly but can disappear in an instant. It is such a crucial part of successful leadership and relationships but has to be earned, developed and nurtured. It takes investment.  
  • Honesty and integrity are values that will be inherent in successful leaders and developing positive relationships. They both feature in the Values We Live By here at goPhysio, and the importance of this was certainly re-enforced. 
  • Listening has to feature in leadership success. Being consciously aware of others, their communication style, their own thought process, frame of reference and plethora of other factor that make up communication is so important and actively listening is something so simple that is often overlooked. People often just want to be listened to! 

What struck me is how these principles are translated into how we care for our patients. After all, when patients see a physiotherapist, their role is to lead them on their journey of recovery – it was fascinating to draw these parallels. 

Sitting there as an observer, I was in awe of:

  • How diverse and talented the physiotherapy profession is. We heard from Physio’s from such a wide variety of sectors, at different times in their careers and each plays such a huge part on positively impacting peoples lives. 
  • How powerful shared learning and peer support is. 
  • That the potential cumulative impact from all the participants could be immense in helping develop, improve and shape the future of physiotherapy. 

The day closed with a motivating address from the CSP’s CEO, Karen Middleton. Karen shared some key messages:

  1. Leaders need to be resilient. She acknowledged that everyone lives an extremely busy life and to be a successful leader in this climate, resilience is essential. 
  2. Be kind to yourself. Self care; taking time to look after yourself and not being so hard on yourself, forms a key part of being resilient. These are key messages that we could all take heed of, whether involved in leadership or not! So making time for YOU can help you become a better leader. However, do not feel guilty about taking care of yourself! 
  3. Tenacity is crucial. Having the strength and conviction to keep going, try something a different way, make changes and have the ability to bounce back, even if things don’t go as planned, all form the tenacity needed to be a good leader. 
  4. Hope isn’t a strategy. Hope is great, but you can’t hope things will change or improve – you need to drive this. I sat there thinking the same about the people we see who have an injury. Many people hope for so long that their pain or injury will just get better and eventually they realise it hasn’t, so they seek our help. Physiotherapy is a strategy! With our knowledge, skills and experience we give people a plan of action to achieve their goal. 

The aim of the CSP’s LDP was to create strong leaders throughout the profession, where the new skills and experience will filter through and create a climate for others to thrive and develop. Physiotherapy as a profession has so much to offer. With our ageing population, ageing workforce and the importance of physical activity and exercise never having been so recognised, we are expertly placed to support and change people’s lives. We can have such an impact, and to harness the power we have, we need great leaders to drive it forwards. 

The Future

I left feeling overwhelmingly positive about the future of physiotherapy as a profession, filled with confidence with Karen as a leader. Physiotherapy really does matter and it really can transform lives. 

watch your thoughts leadership

At goPhysio, we are so proud of Kim and the leadership journey she has been on. We are very excited about the future and sharing her learning within our team and beyond. We would like to join Kim in thanking the CSP, Connect Oxford and The CSP Charitable Trust for this opportunity. 

Fiona, Non-Clinical Director at goPhysio 

#CSPLDP #PhysioMatters


Introducing goPhysio UNLIMITED

Posted on 21st Nov 2018 by

goPhysio Unlimited

Are you totally fed up and frustrated by an injury that’s slowing you down and stopping you enjoying life? Do you want to finally get on top of it, fully understand what’s going on and follow a plan to get you where you want to be with the right support and guidance? 

We understand all your pains & frustrations.

That’s why, for a limited time, we’re offering a fixed price, unlimited, recovery package.

Register your interest here to be the first to find out when this special package price is launched!

For a one off payment of £549, you will have UNLIMITED* access to:

Until Saturday 5th January 2019.

We only have 10 of these packages available!

If you’re interested in purchasing this package, just enter your details here and as soon as we launch it, you’ll be the first to know!

*The following terms and conditions apply: 

  • Unlimited access to services is subject to fair usage and based on clinical need. The services, frequency of treatment and duration of treatment will be guided by your individual Clinician to provide the best possible clinical outcome for your individual case. 
  • Your Clinician will guide your treatments based on evidence based, clinical reasoning. 
  • Advanced booking is required for all services and classes. 
  • Services and classes are subject to availability, spaces can not be guaranteed with individual clinicians for specific services at specific times. 
  • Our usual cancellation policy will apply and you will be required to provide 24 hours notice if you need to cancel or move an appointment. Repeated non-attendance at appointments will result in our normal cancellation fees being charged. 
  • The goPhysio Unlimited package is not transferable or refundable under any circumstances. Payment is final.
  • All packages purchased will expire on Saturday 5th January. Any treatment or services that are continued after this date will be charged at our standard rates.
  • Offer open to new customers, not currently undergoing active treatment.

 


World Physical Therapy Day – What Inspires goPhysio’s Physios?

Posted on 8th Sep 2018 by

For this years World Physical Therapy Day we asked our team of Physiotherapists, what inspires them? 

World Physical Therapy Day 2018

First up, our Clinical Director and founder of goPhysio, Paul Baker

1. Why did you decide to become a Physio?

I was really interested in biology at school, fascinated in injuries and was relatively sporty. I wanted a practical job, to work with my hands and help people. I never fancied  working in an office or hospital, and I wanted the opportunity to have my own business, like my Dad did! So, Physio and having my own practice ticked all the boxes for me and it still does 23 yrs later!

2. What do you love the most about your job as a Physio?

Helping a wide variety of different people solve their injury problems and getting them backto their hobbies and goals!

3. What’s your proudest moment as a Physio?

Opening our new modern bespoke physiotherapy clinic in 2017! that was some journey!! 

Paul graduated from The University of the West of England, Bristol in 1997.

Next up, Roz Brawn

1. Why did you decide to become a Physio?

Having been a gymnast I’ve always been interested in how the human body works from a musculoskeletal perspective and what the human body is capable of achieving.

2. What do you love the most about your job as a Physio?

No two days are the same and you never know how each day is going to develop.  Being able to work each day with people, making a difference and helping them achieve their goals.

3. What’s your proudest moment as a Physio?

Being part of the Great Britain Olympic Team and watching the athletes I have worked with, through all the hours of training and sacrifice, realise their dreams.

Hugo Carvalheiro

1. Why did you decide to become a Physio?

I wanted a profession where I could help people and see the results, a profession where every day would be different, a profession where I would meet and communicate with different people, a profession where I would need to update my knowledge frequently.

2. What do you love the most about your job as a Physio?

I can help people achieve their goals and change their lives.

3. What’s your proudest moment as a Physio?

The moment I helped a paraplegic stand on his feet and walk with lower limb orthotics and crutches.

Chris Tiley

1. Why did you decide to become a physio?

When I was doing my GCSE’s I started to think about potential careers that I would like to pursue.  Physiotherapy was suggested to me and the more I looked into it the more it appealed to me.  I liked the idea that I would be helping people and make a difference to their lives.  I liked how varied the different jobs are within physiotherapy, ranging from the acute hospital setting up to dealing with elite athletes and everything in between.

2. What do you love most about your job as a physiotherapist?

I love being able to interact with lots of different people throughout my day and the challenges that brings with adapting my approach to each person’s different situations.  No two patients present the same, even if they are coming in with the same condition. This makes each day different and varied and makes it even more rewarding when helping people achieve each of their goals.

3. What is your proudest moment as a physiotherapist?

My proudest moment as a physiotherapist is being involved with British ParaSnowsport for 2 seasons.  Although I did not go with them to the Paralympics, I am proud to have treated 2 Paralympic gold medallists as well as silver and bronze medallists in the run up to the games.

Kim Leith

1. Why did you decide to become a Physio?

My Uncle has Multiple Sclerosis and has been in a wheelchair as long as I can remember. I always found it amazing to see how much more mobility and function he had after his Physiotherapy sessions. I also wanted to do something medical as a job, but I’m far too squeamish to be a Nurse or a Doctor!

2. What do you love the most about your job as a Physio?

The problem solving aspect – each patient is like a puzzle when they first arrive and through the assessment you can identify the cause for their pain or problem. Being able to give someone an answer and a reason for why they feel like they do is often the first big step on the road to recovery.

3. What’s your proudest moment as a Physio?

Helping people achieve their goals, no matter how big or small.

All of our team of Physiotherapists are members of The Chartered Society of Physiotherapists and registered with The Health Care Professions Council, ensuring regulation, high quality standards of care and professionalism.

HCPC goPhysio The Chartered Society of physiotherapists

 

SaveSave


Absolute Beginners Pilates at goPhysio

Posted on 23rd Jul 2018 by

Absolute Beginners Pilates goPhysioHave you heard all about the benefits of Pilates but have no idea what it is or what a class entails? Are you not sure where to start? Are you keen to join a class but feel a bit daunted by it?

We’re bringing a special class to Chandlers Ford this Summer – Absolute Beginners Pilates

This special Summer Pilates class, forms part of our summer timetable. This 1 hour session is for absolute beginners to Pilates. If you’re not sure what Pilates is, what a class would involve or whether it’s for you, now’s your chance to give it a try! It will cover all the Pilates basics, help you understand more about Pilates and give you the opportunity to practice some exercises. All of this will be under the careful guidance of one of our experienced Pilates Instructors.

The classes are small and supportive, so you’ll get individual guidance and attention. Our studio is welcoming and friendly, we make the classes fun and sociable – it’s so important you enjoy exercise! You can work and develop at your own pace, so don’t worry about feeling pressure or that it’s too challenging!

Absolute beginner classes are being held on:

  • Tuesday 7th August at 10am with Chris
  •  Thursday 30th August 9.30am with Roz

The 1 hour class costs £12.50. Pre-booking is required.

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the Absolute Beginners Pialtes classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 


Introducing goPhysio’s Newest Team Member

Posted on 13th Jul 2018 by

Chris Tiley Glasgow 2014 Commonwealth Games
Chris at the Glasgow 2014 Commonwealth Games

goPhysio are delighted to welcome the 12th member of the team, our 5th Physiotherapist, Chris Tiley MCSP.

Chris has joined the Physo and Pilates team on a full time basis, working Monday, Tuesday, Thursday, Friday and every other Saturday. Here’s a little introduction to Chris.

“After graduating from Coventry University in 2008, I started practicing physiotherapy in Canada. For 18 months I worked initially in the ski resort of Whistler Blackcomb and then in Vancouver before heading back to the UK.  Since my return I have worked in the Berkshire area within private hospitals and private practices and then more recently in a private practice in Bournemouth.

Throughout my career I have had a keen interest in sport and pursued this within physiotherapy and personally.  I have worked with Reading FC academy for 6 seasons which has given me invaluable experience within a large sporting organisation.  This lead to an amazing experience volunteering at the Commonwealth Games in Glasgow where I spent the majority of my time working within Rugby 7’s as well as covering some of the table tennis events.

I then spent 2 seasons as one of the physiotherapists for British Parasnowsport, working and travelling with elite skiers and snowboarders with varying disabilities.  This has involved travelling abroad for the training camps and competitions. One of the highlights was being part of the Winter X-Games in Aspen, Colorado with one of our athletes who competed in the adaptive boarder cross race.

My experiences through my various roles have given me invaluable assessment and treatment skills throughout many areas of physiotherapy including: sports injuries, back/neck pain, chronic pain and post operative physiotherapy to name a few. I have also completed level 1 and 2 APPI Pilates matwork training.

Outside of work I enjoy participating in several sports and activities.  I regularly run and have completed the London Marathon twice and multiple half marathons.  I like to cycle and have taken part in several Sportive’s including the Prudential Ride 100.  I enjoy playing racquet sports, indoor climbing and have recently taken up golf.

For further information about myself or the treatments on offer at the clinic please contact me on: chris@gophysiotherapy.co.uk or call the clinic on 023 8025 3317.”

Chris with the Parasnowsport Snowboard Team
Chris with the Parasnowsport Snowboard Team

 

Chris with the British Parasnowsport Alpine Ski Team at the 2015 IPC Alpine Skiing World Championships
Chris with the British Parasnowsport Alpine Ski Team at the 2015 IPC Alpine Skiing World Championships

 

Chris at the Glasgow 2014 Commonwealth Games with the Papua New Guinea Rugby Sevens Team
Chris at the Glasgow 2014 Commonwealth Games with the Papua New Guinea Rugby Sevens Team

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave


National Health Research Review

Posted on 13th Jul 2018 by

A new report from the National Institute for Health Research (NIHR), titled Moving Forward: Physiotherapy for Musculoskeletal Health and Wellbeing, has NHR Moving Forward Physio highlighted how effective physiotherapy is at improving outcomes for MSK conditions.

MSK or musculoskeletal conditions, are those that affect the bones, joints and muscles of the body, like back pain, arthritis, sprains, strains and overuse injuries. These conditions have a huge impact on our daily lives and it’s what our team at goPhysio specialise in managing. Musculoskeletal conditions are the leading cause of pain and disability in the UK, affecting more than one in four people. The evidence coming out of Moving Forward: Physiotherapy for Musculoskeletal Health and Wellbeing highlights the importance of physiotherapy for treating these conditions.

This review presents evidence from a range of physiotherapy-related studies. Data from these studies shows the beneficial impact physiotherapy has on a range of MSK conditions, including rheumatoid arthritis, chronic knee joint pain and low back pain.

The key findings show that:

  • There is overwhelming evidence that exercise and activity are effective and should be a core treatment in musculoskeletal pain.
  • A rehabilitation programme including targeted exercise, is effective at reducing knee joint pain.
  • Investment in high quality rehabilitation adapted to individual patient needs, leads to better outcomes, reduces the need for further investigations and treatment, such as surgery or joint injections.
  • Work absences can be reduced by an average of five days when people receive advice on low back pain from physios.
  • Stretching and strengthening hand exercises can improve function for people with rheumatoid arthritis.

Make exercise a core treatment

The key message from the review is that there is overwhelming evidence that exercise and activity are effective for musculoskeletal pain. This is something that is fully integrated into our care at goPhysio.

  • When you see one of our Physio’s or Sports Therapists, you will always be given a customised exercise programme to help support your recovery. This will be emailed to you along with explanatory videos and/or pictures, so that you have access to the exercises and are confident what you should be doing in between your appointments.
  • We aim to keep you as active as possible whilst you recover from your injury. We offer solutions and alternatives to balance your recovery with staying active wherever possible. We rarely advocate complete rest!
  • We offer a comprehensive, specialist rehab service. Led by our Sports Therapy team, you will have the option to come along to supervised small group rehab sessions, where evidence based exercise is used to optimise your recovery and prevent long term issues. Read more about our rehab service here.
  • We also offer a range of specialist Clinical Pilates classes, which help build long term strength, flexibility and durability. A fantastic way to help recovery, manage long term MSK conditions and ward off injuries.

Our whole ethos here at goPhysio is “Helping local people live a healthy, active, positive life, free from pain & injury”, so it’s great to hear what we are doing and the way we work is supported by the last research.

Download the full report here.

SaveSave


Top 10K Recovery Tips from goPhysio

Posted on 16th Mar 2018 by

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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).
  6. 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.
  7. 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.
  8. 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!

Customer Satisfaction Survey Results 2018

Posted on 23rd Feb 2018 by

Last month, for an entire week, we set out to survey as many of our patients coming through our doors goPhysio Testimonial as possible.

As a business, it is crucially important that we are doing a great job and asking the people who visit us at goPhysio and are using our services, is the best way to find out whether we’re actually doing what we set out to do! Gaining your feedback helps us to further improve and develop our services, so we can continue to offer the best possible care.

We surveyed almost 100 visitors to the clinic that week and have spent time analysing the feedback we were given. We are delighted to be able to share the results of this survey with you.

95% of those survey were very satisfied with their overall experience at goPhysio

97% of those surveyed said we provide a very high or high quality service

95% of those surveyed said we are extremely or very responsive to their questions & concerns

100% of those surveyed said they’d return to goPhysio should they need to in the future

Why did you choose goPhysio?

When asked why goPhysio was chosen over any other local healthcare provider, the top answer given was personal recommendation. We couldn’t ask for more, when people are recommending us to their friends and family, this speaks volumes. We know there’s lots of choice out there when you’re in pain or have an injury, so having so many recommendations is testament to what we are doing. Many people also commented that they’d seen us before and were returning for a new problem.

goPhysio Testimonial Another reason that came up frequently, was availability of appointments. Having to wait for appointments is a huge frustration and so many people commented that it was easy to make an appointment with us, they could be seen quickly without having to wait and they could book online, making it all even easier!

What do we do really well?

We wanted to know what aspects of our service we were doing really well. The key theme coming through was that we are friendly, personal and helpful. We certainly aim to be all these things. We know it can be a daunting, worrying and frustrating time when you’re injured or in pain. So by offering a welcoming, friendly and warm environment in which you can come and get help, we can ease some of these feelings.

Being listened to was something that so many people appreciated. We don’t rush through our appointments, we really take the time to listen to you as an individual and therefore we can tailor your treatment and recovery programme to you and your lifestyle.

Here’s a few testimonials from the survey:

“Attentive, personal and you feel important and individual”

“Almost everything, from booking to total care of me! And now you do runners workshops for foam rolling etc. it is even better for me to stay injury free.”

“Treatment plans that fit in with my lifestyle and are proactive as well as re-active”goPhysio Testimonial

“Very welcoming staff without exception”

“Brilliant emails with videos”

“Very friendly, professional service. Made the experience of a painful situation instantly much better, then providing a long term follow up plan.”

“Could not fault anything.”

“Lovely to be greeted at reception with your name.”

Final Thoughts

We were so delighted with the results of the survey. Day to day, we regularly receive positive feedback, but receiving such a high volume of consistently, positive comments, was really very humbling. We genuinely care and invest so much into everything that happens at goPhysio. Nothing happens by chance, it’s all very carefully thought about. So, it’s great to know it’s working.

Obviously, we also gained some valuable insight into areas that can be improved – this is just as important, if not more so, than hearing the positive experiences. Anything that we identify as an area to work on, change and improve to make what we offer even better, is always welcomed! So, we are continually working ‘behind the scenes’ to further develop and enhance our services, so we can continue to help and support you!

 

Patient Survey goPhysio 2018

 

 

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave


Charity Support

Posted on 7th Feb 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


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

Posted on 8th Jan 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.