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.
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!
Alongside running (obviously) it’s great for runners to have a good mix of activities as part of their training.
Why? Well, not only does it help prevent injury by mixing up the demands placed upon your body from repetitive activity, it also gives the opportunity to build strength, flexibility and other aspects of fitness that will actually help your running. Exercises like Pilates can be great for helping optimise your movement control but equally important is brining in some specific strength and conditioning work.
Here we’d like to share with you Sports & Rehab Therapist Francesca’s top picks for S&C exercises that are great for runners. All of these can be done with or without weight and progressed as and when appropriate. Strength training should be completed at least once a week along side your running.
Start upright feet hip-width apart holding a pair of dumbbells.
Push your hips back to incline your torso while flexing slightly your knees.
Stop when you feel enough tension in your hamstrings and go back to the starting position.
Keep your back flat and chest out. The dumbbells should remain close to your legs. Elbows are straight at all times.
STARTING POSITION: Place your shins approximately 1 inch (3 cm) behind the bar and your feet hip toshoulder-width apart with your toes pointed slightly outward.
Place your hands slightly wider than shoulder-width apart, grabbing the bar with anoverhand or mixed grip. Keep your back flat with your chest up and out. Keep yourhead in line with your spine,your heels down, and shoulders over the bar.
MOVEMENT:Extend your hips and knees to lift the bar off the floor.
Keep your torso-to-floor angle constant (until the bar meets your knees) andshoulders over bar.
Do not let your hips rise before your shoulders.
As the bar rises just above your knees, push your hips forward to move your kneesunder the bar.
Continue to extend your hips and knees until your body reaches a fully erect torso position.
Begin by standing upright on one leg in front of a chair or stool.
Push your hips backward like you’re going to sit down and bend your knee into asingle leg squat position to lightly touch the chair with your bottom.
Slowly return to the starting position.Keep your knee aligned with your second toe.
If you find this hard then please do as we did in the room start sitting, stand upusing one leg, place second foot to stand and then sit down with both feet on the ground.
Start in crook lying, with legs bent, feet flat on the floor.
Lift one leg off the floor and go up into a shoulder bridge, peeling one vertebrae at a time.
Keeping the leg out straight and the thigh in line with the other thigh, lower yourself onto the ground and lift yourself back up, peeling one vertebrae at a time.
Repeat this with both legs.
If you’d like to add some S&C training to your running routine and aren’t sure where to start, get in touch. We’d be happy to put together a specific programme for you. You can then do this independently or for more support, join one of our small group rehab programmes.
It’s so great to have so many fantastic running events in our local area. This weekend is the much anticipated Winchester Half. We have lots of patients, friends and family taking place in this local Hampshire event.
And who can guess what the main topic of discussion is in anticipation of this event?…….HILLS!
But don’t let that taint your excitement. Hill’s can be great and here’s a little reminder of some of the benefits of hills, courtesy of Rock Creek Runner.
So, when you’re taking on those hilly challenges on Sunday, keep these benefits in mind!
Best of luck to everyone taking part in the Winchester Half Marathon event, we look forward to hearing your marathon stories next week. And if you want to be prepared and book in your recovery massage for next week, don’t forget you can do this online 24/7. So if those hills have taken their toll on Sunday evening, you can book there and then!
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!
Lower leg tendonitis (Achilles tendonitis and posterior tibial tendon dysfunction)
Knee pain, such as chondromalacia patellae, iliotibial band syndrome (Runners knee)
Leg length discrepancy
Low back pain
Orthotics work by improving foot efficiency, lower limb alignment, therefore reducing stress on the problem area resulting in pain relief.
Although some people adapt to orthotics very quickly, you should gradually adjust to them by wearing them for a few hours more each day. You should avoid using them for extended activity, including sports, until you feel fully comfortable.
They should be comfortable and used whenever you are doing the activity that would normally aggravate your condition. If you need orthotics, they can improve your overall comfort in your lower limbs and feet.
We are able tosses whether you’d benefit from orthotics by combining our knowledge & expertise of injury and how the foot and ankle works with a dynamic computerised foot scan. Following this we can make appropriate recommendations based on your individual case and circumstances.
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.
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
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.
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.
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.
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.
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.
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.
We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking here. Many thanks.