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2019 – A Review of the Year at goPhysio

Posted on 18th December 2019 by

December has become a great time for us to review the year, not only because it’s the end of they year, but it also marks the anniversary of our move to our great new clinic space in Chandlers Ford (3 years on and we’re still calling it ‘The New Clinic’!!).

What a fantastic 3 years it’s been. The clinic has got busier and busier and we’re helping more and more people enjoy an active, healthy positive life, free from pain and injury.

Despite being a place where we are frequently helping people who are in pain, may have been suffering for some time and are often frustrated and confused, the positive, friendly and buzzing environment is palpable. As you walk round the clinic, there’ll often be sounds of laughter and happy chatter. It really does make me feel proud and content at what we’ve built.

In economically challenging times, that we’ve now been experiencing for a number of years, the journey as a small business owner isn’t always easy. But, we stay focused and as business owners, make sure we really look after and invest in our team so that they can do what they’re best at – looking after you guys, our patients & customers!

goPhysio Team Christmas 2019

So, what did 2019 look like at goPhysio?

We’ve helped LOT’S of people…….This year, so far, we’ve…..

  • Provided just over 9,800 physio, massage & sports therapy appointments
  • Run over 1000 specialist Pilates classes
  • Registered over 1,100 new patients to the clinic

Brought you Reformer Pilates We have expanded our services here at goPhysio, introducing Reformer Pilates. Having Reformer Pilates in the clinic is such a valuable service and we’re looking forward to expanding this in 2020.

Introduced online booking for our classes. Pilates and Small Group Rehab attendees can now use our super easy online booking tool to book and manage all their classes. Take a look and register on the new system here.


5* Google Reviews We’ve now received 91 5* Google Reviews, something we’re extremely proud of. If you’d like to leave us your thoughts, you can do so here.

I always used to fear the prices of having physio done so avoided it forever but when I read recently required some treatment I bit the bullet and chose goPhysio and I’m glad I did because without sounding like a terrible TV commercial “it was worth every penny” and I was able to walk miles every day on my holiday! Thanks

Truthful Existance

Award Recognition In August, we were delighted to be awarded the Best Holistic Physiotherapy Clinic 2019 – Hampshire in the SME News UK Enterprise Awards. SME News carefully analyses everything from products/services, dedication to your industry and client testimonials to determine the winners’ selection, so we were delighted to receive this award.

Best UK Physical Therapy Blog This year, we were again delighted to be recognised as one of the top 10 Physiotherapy blogs to follow in the UK for 2019, in the number 3 spot no less! The Best UK Physical Therapy Blogs are chosen from thousands of UK Physical Therapy blogs on the web using search and social metrics. The blogs are recognised because they are actively working to educate, inspire, and empower their readers with frequent updates and high-quality information, so this is quite an achievement. Read more.

Another recognition we received was being recognised by 3 Best Rated as being in the top 3 best Physiotherapists in Southampton. 3 Best Rated use a 50-Point Inspection which includes local reviews, history, trading standards, ratings, satisfaction, trust, price and general excellence, so we were delighted to feature in their top 3!


The Eastleigh 10k This year, we were delighted to be asked to be the Official Health Partner of the Eastleigh 10k again. It was a fantastic event and our team worked tirelessly to massage over 170 runners before and after the event. It was such a fantastic experience for all involved and we are delighted to be part of the 2020 event next year.

We have a host of great events, masterclasses and workshops planned. Take a look here at what’s going on and to book any places. 

goPhysio Team Eastleigh 10k

Our Team This year we’ve be joined by our fantastic new Sports & Rehabilitation Therapist Rosie. Rosie is multi-skilled and works in our fantastic (and unique in the area) rehabilitation service, and provides sports and soft tissue massage, sports therapy, Pilates and Positive Steps classes.

We said a fond farewell to Physio Chris, who relocated with his family to The Midlands and a temporary goodbye to Kim, as she welcomed her gorgeous new baby Harriet to the world!

Our Physiotherapy team expanded as we welcomed Physiotherapists Charlotte and Jose and we are delighted that we will be joined by a new Physio early in 2020, Maddie.

Our 4th new team member this year is Katie. You may have seen Katie behind the desk or spoken to her about your appointment or Pilates classes. She’s been an absolutely crucial new member of the team and works tirelessly behind the scenes as our new business administrator.

As demand for our services grows, we are always seeking great new people to join us, so if you know of any Physiotherapists, ask them to give us a shout so we can chat about opportunities.

goPhysio becomes a local ‘Beauty Spot’, a drop off point for unwanted and unused beauty gifts, toiletries or general hygiene products to be distributed to those in need.

What does 2020 have in store?

We are very excited to be planning on expanding our Reformer Pilates service. We’re hoping that this year we’ll be able to introduce Reformer Pilates classes in our studio, offering cost effective, small group sessions on the Reformers!

If you’d like to start 2020 feeling great, looking forward to taking on new challenges and taking care of your body so that you can actually do what you want to do, get in touch. You can drop us an emailbook a consultation online or give us a call on 023 8025 3317. 


Meet Your Team – Hello Francesca!

Posted on 28th October 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Today we meet Graduate Sports Therapist & Pilates Instructor, Francesca.

Francesca Wicker - Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor
Francesca Wicker – Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor

What are your clinical qualifications?

I studied BSc Sports Therapy at the University of Worcester and graduated in 2013. 

What areas have you previously worked in?

Since graduating I was given the opportunity to work with the GB Bobsleigh team in a voluntary Soft Tissue Therapist position . I have then worked in private injury clinics. 

I have also done lots of voluntary sports massage and first aid at different sporting events, which I always enjoy seeing people achieve their goals. 

Do you have any special areas of interest in injury management?

My biggest interest is with sports injuries and returning people to their sport or activity through hands on work alongside exercise rehab. 

Over the last couple of years, I have attended several different course based on strength and conditioning / exercise rehab, including Tom Goom’s Running Repairs and Nick Grantham’s S&C workshop. I love incorporating new knowledge into helping my patients!

I enjoy teaching classes and seeing people improve and increase their body awareness and confidence in what they can do.  I have done my APPI Pilates qualifications up to Matwork Level 3 and Reformer Pilates Level 3. 

What you’re most proud of?

Graduating and buying my first home.

What’s the best thing about being part of the goPhysio team? 

To have such a varied role, and the supportive environment to help me grow and learn as a person and as a Sports Therapist.

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • David Attenborough
  • Barack Obama
  • Jessica Ennis-Hill

Where in the world is top of your list to visit?

Bali

If you were going to space and could only take 1 thing, what would it be?

A Kindle, so I could read.

What’s the 1 thing that may surprise people about you? 

I am a keen baker and love baking cakes and would love to be able to make wedding/special occasion cakes.


Francesca works at goPhysio on a Monday – Thursday and Saturday. If you’d like to book an appointment to see Francesca, you can give us a call on 023 8025 3317 or book an appointment online here.


Best Care for Musculoskeletal Pain

Posted on 28th August 2019 by

What does best practice care for musculoskeletal pain look like? A recent review was published by The British Medical Journal, that came up with 11 consistent recommendations to help form ‘best practice’ in the care of musculoskeletal pain.

In today’s blog, we explore these recommendations, how we implement them at goPhysio and what it means to you guys, the people with the pain or injury.

11 Best Practice Recommendations for care in musculoskeletal care.

#1 Care should be patient centred This goes without saying, but you’re the one and only person that matters to us. We take time to get to know you, learn how your injury is impacting you, and work with you to understand your lifestyle, so we know what we are aiming for. Everyone and everyone’s circumstances are SO different and individual, so it’s crucial our approach to each and every person we see is individualised too.

#2 Screen for serious conditions We take this incredibly seriously and although it may go un-noticed by you, we make sure that there is nothing serious going on. If we are in any way concerned, we’ll make sure we point you in the right direction and will provide any letters, phone calls or support that you need.

#3 Assess psychological factors The body and the mind are inextricably linked. The power of the mind is incredible. You need to feel reassured, informed and have an appropriate understanding of your injury. Any doubts, fears, worries or misconceptions will really impact on your recovery. We make sure we consider any psychological factors that may be impacting you and address them appropriately.

#4 Only refer for imaging if specifically indicated It’s a commonly held myth, that a scan or an X-Ray is needed in order to diagnose an injury. In fact, referrals for imaging (X-Rays or scans) are only needed in very specific cases. Why? Because all too often, symptoms do not relate to imaging results. So, an image may not show any damage or injury, but you may be getting symptoms. Equally, you may have damage on imaging, but be symptom free and seeing the damage on imagery can cause issues in itself! If we think that there is indication for a scan or X-Ray we will make sure we assist you with this. We can even refer directly to low cost, quick, private scanning – so you don’t have to get referred by a Dr, saving you even more time.

#5 Physical examination This is our bread and butter. Using all our senses – looking, feeling, testing, questioning and putting it all together with our evaluation skills in order to explain to you exactly what’s going on.

#6 Evaluate progress Together, we will set your goals, what you want to achieve through coming to see us. That’s the most important bit. However, we will also take measurements and document certain testing, so that we can measure your progress and ensure we’re on the right track.

#7 Education We want to make sure that you fully understand what’s going on in as much detail as you need. Some people only want the basics, some want an in depth explanation. But if you can understand what’s going on and what you can do to help yourself with your recovery, you’re much more likely to succeed in achieving your goal. This may include modifying your activity or lifestyle slightly, changing a routine, adapting a training programme or work activity.

#8 Address physical activity / exercise As a team go health professionals, it’s important that we support everyone in living a healthy and active life. As part of this, we can provide the necessary support and advice you may need to start or increase your physical activity. Some people find having an injury a bit of a wake up call to make some changes and often, getting more active is one.

#9 Apply ‘manual therapy’ as an adjunct We use a huge range of treatments to help you with your recovery. Using our hands (manual therapy) is just one tool, and can be very beneficial in many ways for lot’s of different injuries and to help ease pain. It is very important though that it is used as an adjunct to more active approaches, such as exercise and education/advice. Manual therapy alone is unlikely to be a solution to your recovery, as it’s effects are often short lived – it’s the strengthening, stretching, confidence and education that makes the most impact on recovery.

#10 Discuss non-surgical approaches (unless surgery indicated) Unfortunately, people still remain entrenched in the ‘medical model’ of belief, thinking that medicine and/or surgery are the only answer. They often want quick fixes and magic cures! Much of the evidence is now very clear on when surgery is indicated and it’s not as often as you may think! Physiotherapy and physical treatments are often much more effective than surgery when given the chance in many conditions. Obviously, there are cases when surgery is absolutely the right decision. In these cases, our Clinicians will help with referrals and work very closely with many local Consultants to ensure you receive the most appropriate care. We can also closely liaise with your GP to facilitate this.

#11 Facilitate continuation or return to work Staying at work or returning to work ASAP when you’ve had an injury is crucially important for your recovery. We can help advise on modifying your activities so this is possible. It may seem a bit daunting, especially if you’ve had to take time off work because of your injury. But remaining in work helps in so many ways.

If you’ve got an injury and want the best possible care, then do give us a call on 023 8025 3317 and see if we can help you.

Helping local people live a healthy, active, positive life, pain and injury free.

goPhysio


Meet Your Team – Hello Rosie!

Posted on 12th August 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Today we meet Graduate Sports Therapist & Pilates Instructor, Rosie.

What are your clinical qualifications?

I qualified in 2019 from University of Chichester with a Bsc (Hons) Sports Therpay degree. I have completed my APPI Pilates Level 1 and am currently working towards Level 2.

What areas have you previously worked in?

I’ve done alot of pitch side work alongside local football and rugby teams, as well as working at some running events providing pre and post event massages. I’ve been lucky enough to start my career here at goPhysio 

Do you have any special areas of interest in injury management?

Being a keen sports woman myself, my interest lies in and around treating sporting injuries and the huge variety of musculoskeletal conditions, utilising my knowledge in sports massage, soft tissue mobilisation and exercise rehabilitation. I really enjoy being part of each patients journey, seeing the progression when helping them return to their healthy, active lifestyle and sports.

What you’re most proud of?

Finishing my degree!

What’s the best thing about being part of the goPhysio team? 

Being around therapists with all different interests and backgrounds, with a variety of skills and knowledge that they are willing to expand and share with the rest of the team.

Everyone is so friendly and not to mention we all like cake!!

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • Ryan Reynolds
  • Jimmy Carr
  • Jessica Alba

Where in the world is top of your list to visit?

Singapore

If you were going to space and could only take 1 thing, what would it be?

A colouring book and pencils.

What’s the 1 thing that may surprise people about you? 

I used to complete in Hammer Throw for Hampshire


Rosie works at goPhysio on a Monday – Saturday. She provides sports massage, rehabilitation & teaches our clinical Pilates classes. If you’d like to book an appointment to see Rosie, you can give us a call on 023 8025 3317 or book an appointment online here.


Lower Limb Tendon Pain – What shouldn’t you be doing?

Posted on 28th November 2018 by

We love a good Infographic here at goPhysio, and recently came across this great one from @YLMSportsScience10 Things NOT To Do If You Have Lower Limb Tendon Pain.

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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!
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.

What next?

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.


Introducing goPhysio UNLIMITED

Posted on 21st November 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.

 


6 Great Rehab Exercises For Runners

Posted on 14th November 2018 by

How much movement control do you have when you’re running? And why does it matter? 

There’s a really quick little test you can do to quickly screen stability and control in your leg – just take a look at the video below.

If it looks familiar to you, give the 6 great exercises demonstrated by Sports & Rehabilitation Therapist, Tom, a go.

Why is it important to have good movement control if you’re a runner? 

Many runners lack some crucial areas of control in the key leg muscle groups. Given the repetitive nature of running, often over great distances and with demands of endurance, lack of muscle control can put you at risk of picking up many common overuse injuries.

You can easily do all these exercises at home with a few simple pieces of equipment such as resistive band and a small step.

If you’d like more help or support, we offer a specialised Running Rehab service.

The aim of Running Rehabilitation is to help you:

  • Identify any potential issues with your running style, technique or training schedule.
  • Reduce risk of running related injuries.
  • Improve your running enjoyment and performance.

It’s a completely customised service, focused on you and your running to help you get the most benefit and enjoyment and a long term love for running!

Being pro-active about preventing injuries for runners is well worth the investment! When you’ve seen hundreds of frustrated runners who can’t run because of an injury, the disappointment is awful. So, investing some time doing a few simple exercises like those above is well worth it.

Other related pages that may be of interest to you

Running Injuries – The Basics

Achilles tendon injuries

Runners Knee – Patellofemoral Pain

Common Triathlon Injuries

Plantar Fasciitis

Running Rehab at goPhysio


National Health Research Review

Posted on 13th July 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.

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Science & Exercise – getting you the best results!

Posted on 28th March 2018 by

When we are putting together an exercise based rehab programme for you as part of your recovery, there’s a lot that goes on behind it. To get you the best possible results and outcome, we want you to be working on the right things in the right way, not only helping you recover from your injury but helloing you building term, physical durability.

At goPhysio your bespoke programme will be constructed and tailored specifically to you using evidence-based research.

Here you can see an example of the top five exercises proven to target the glutes and hamstrings most effectively.

Hamstring Muscle activation

Gluteus Medius muscle activation

Gluteus maximus muscle activation

So, if you want an effective recovery plan from your injury, read more about our bespoke small group rehabilitation here.


Principles To Managing Running Injuries

Posted on 2nd February 2018 by

This is a great infographic, summarising the key principles that play a part in running injuries, from Physio Edge.

Running Injuries Recommendations

What is load tolerance?

In running terms, a load can be defined as a demand placed upon your body – so this can be training intensity, frequency, distance, duration, terrain etc. All of these parameters, in varying combinations, demand your body to be able to cope with them. These are all external factors.

Tissue capacity is your body’s ability to cope with the demands placed upon it. So that’s how well your muscles, ligaments, tendons and joints can tolerate the running loads. This is dependant on your own natural physicality, your biomechanics, strength, flexibility, movement efficiency etc. These are all internal factors.

Load tolerance is the interplay between these 2 factors. So, if your tissue capacity matches the loading, no worries! However, if the loads that you are subjecting your body to in terms of your training exceed your tissue capacity, this is when your body starts to complain. It basically can’t cope with the demands.

So, what can you do to manage running injuries?

Manage your load well

  • Train appropriately for your level
  • Progress loads gradually
  • Vary your training
  • Be realistic
  • Have rest days

Optimise your tissue capacity

  • Incorporate strength and conditioning work into your training
  • Cross train – swimming, cycling and Pilates are great examples
  • Have your running style analysed and take professional advice
  • Get adequate sleep
  • Have a biomechanics assessment if you think that there may be issues with your foot position

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