Click & Book Online Now

Call us now: 023 8025 3317

Active Working Tips – Drink More Water

Posted on 26th April 2017 by

In addition to being encouraged to exercise or move more, increasing our fluid intake is another  simple way we are encouraged to help improve our health and wellbeing.

I recently came across these water bottles from HydrateM8. These bottles have graduated timings printed on them which allows users to monitor their water intake on a daily basis ensuring gradual and consistent levels of hydration. Recognising that there was no way I was drinking enough throughout the day, I invested in one.

I’m a sucker for targets and goals, (I’ve worn an activity tracker for years and love being measured!), so this water bottle has been great for me! I think I’ve gone from drinking about 500ml to 2 litres + a day!

The added bonus of increasing fluid intake throughout the day, is the resultant increase in trips to the loo. Subsequently, this means I’m getting up from my desk and moving more throughout the day! Win, win!

I have no choice but to take the stairs to the ladies, but if you have a choice or stairs or lift, or could walk to a toilet a little further away from your nearest one, this is another way to increase your activity. It may sound insignificant, but you’d be amazed how these little bursts of activity can add up over time!

You can purchase HydrateM8 bottles here.

#SitLess #MoveMore #DrinkMore


Active Working Tips – Dress to Impress?

Posted on 25th April 2017 by

Continuing our series of ‘Active Working’ blogs this week in the lead up to ‘On Your Feet Britain‘, our tip today is

Wear comfy clothes and footwear 

Research has shown that wearing comfortable clothes can actually help increase activity in the workplace. A stiff suit or high heels doesn’t encourage you to take the stairs or go for a walk at lunchtime!

Depending on your working environment or policy, a uniform or smart clothes may be essential. If so, it’s worth considering taking a change of shoes to encourage you to go for a walk at lunchtime or it may be possible to choose fabrics that are more comfortable, roomy, breathable or have some stretch in them. Think about investing in some great flats or funky chunky heels as a compromise.

Many offices now have a ‘dress down’ Friday – this is a great opportunity to get a bit more activity in the day, when you’re feeling more comfortable in what you’re wearing.


Active Working Tips – Easy Desk Exercises!

Posted on 24th April 2017 by

This Friday, Active Working are encouraging office workers to sit less and move more, with their initiative ‘On Your Feet Britain‘!

Every day this week, in the lead up to On Your Feet Britain, we will be sharing some top tips for you to try in your workplace.

Why sit less and move more?

There is a growing body of scientific evidence that suggests excessive and prolonged sitting (irrespective of your level of physical activity) can lead to increased risks of:

  • Heart disease
  • Diabetes (T2)
  • Mental Health
  • Cancers
  • Backache
  • Thrombosis
  • Obesity
  • Muscle degeneration

So, today, here’s some simple exercises you can get up and do at your desk to break up your sitting time and re-energise your body! Don’t worry about your colleagues questioning what you’re doing, get them to join in too!

Wall Press Desk Exercise

Sit Stretch Desk Exercise

Leg Up desk exercise

Perfect Posture desk exercise

Chair twist desk exercise

Chest stretch desk exercise

You could even download the exercises as a screensaver at work here!

Read more……

Looking after yourself when working from home

On Your Feet Britain 2018

Is standing the new sitting?

#SitLess #MoveMore

SaveSave


Post Marathon Recovery Tips

Posted on 23rd April 2017 by

Whatever your running challenge, whether you’ve run a full 26.2 miles at The London Marathon, ABP Southampton Marathon, the 13.1 miles ABP Half or taken part in a 10k or 5k run, these events can take their toll on your body and mind.

What you do post race plays an important part in your recovery, just like your training and race preparation.

Here’s our top tips to maximise your recovery

  1. Keep hydrated, drink plenty of fluids following the race and in the days after.
  2. Take a bath in Epsom salts and alternate this with a contrasting cool bath or shower to really stimulate circulation.
  3. Make sure you keep moving. However tempting it is to just collapse in an exhausted heap and have a few relaxing days, if you can keep your body lightly active it will help your recovery. Doing some gentle alternative exercise such as swimming or yoga can really help in the week or so after an event. It can take about 2 weeks post marathon for your muscles to return to full strength, so ease back into running gradually.
  4. Increase your protein intake following the event to aid the recovery process.
  5. Invest in a post event sports massage. This will help ease any muscle stiffness and soreness, and improve recovery rate. The best timing for a light massage is 1 to 3 days post event, or 3 to 5 days post event for a deeper tissue massage. You can also use a foam roller, massage stick or massage ball to ease up and loosen out tight areas.

Read More: Exercise Pain – What you need to know about DOMS

#ABPMarathon #ABPHalfand10K #SouthamptonMarathon #10k #5K #LondonMarathon


Pilates vs Yoga

Posted on 19th April 2017 by

We’ve been offering clinical Pilates classes at goPhysio in Chandlers Ford now since 2011. We started with 2 classes and have now grown our timetable to over 20 classes a week.

People are often very familiar with yoga and what it may entail but aren’t so sure about Pilates. A question we often get asked is

“What’s the difference between yoga & Pilates?”

Pilates

Pilates was developed by Joseph Pilates back in the early 1900’s. It started as a series of physical exercises based on the concept of an integrated, comprehensive system, which he called Pilates classes Chandlers Ford‘Controlology’.

Pilates encourages the use of the mind to control muscles, focusing attention on the core postural muscles that help keep the body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breathing and alignment of the spine, and strengthen the deep torso and abdominal muscles.

There are many different types of Pilates, the most popular being mat based classes or those using equipment such as Reformers or Cadillacs.

Pilates focuses on:

  • Strength
  • Movement control
  • Core stability
  • Breathing
  • Alignment

People who regularly practice Pilates find that it is a great way to manage and ease many common conditions such as back pain. It is regularly incorporated into training programmes of top athletes as a way of preventing injuries and optimising physical wellbeing.

Yoga

The development of yoga can be traced back over 5000 years. Yoga cultivates physical, emotional, mental and social health and wellbeing. The practice of yoga includes postures and movement, breath awareness and breathing exercises, relaxation and concentration, and meditation. Yoga Pilates Chandlers Ford

There are many different styles of yoga. Familiar ones include Hatha, Bikram, Anusara, Viniyoga or Ashtanga. The styles vary on the intensity, amount of relaxation incorporated into the practice, the flow and philosophy.

Yoga focuses on:

  • Flexibility
  • Broad muscle groups
  • Relaxation and spirituality
  • Balance
  • Strength
  • Endurance

People can benefit from both yoga and Pilates, you don’t have to choose! The most important thing is to try different classes and do something you enjoy, that supports your lifestyle and goals. Both Pilates and yoga can complement each other well.

If you’re interested in Pilates, then you’re welcome to come along and try a class for free (look out for regular free taster classes that we run too!).

You can read more about the Pilates classes we offer in Chandlers Ford at goPhysio here.

Read More

Why Pilates is great for runners

Centring, the building block of Pilates

How does Clinical Pilates differ?

SaveSave

SaveSave


Achilles Tendon Injuries

Posted on 13th April 2017 by

What is Achilles Tendinopathy?

Achilles tendinopathy refers to any problems with the Achilles tendon, the part of your body that connects the calf muscle to your foot via your heel bone.

The ‘-opathy’ part refers to a disorder of the tendon and is used as an umbrella term to cover a range of issues that can affect the Achilles tendon.

Problems with the Achilles Tendon are graded:

  • Grade I: Mild strain.
  • Grade II: Moderate strain.
  • Grade III: Complete rupture.

Achilles Tendinopathy

 

 

 

 

 

 

 

 

What causes Achilles Tendinopathy?

A tendinopathy results when the forces placed through the tendon exceed it’s ability to function.

Achilles tendinopathy can be caused by several factors:

  • Overuse of the area
  • Traumatic injury
  • Poor foot biomechanics
  • Sudden changes to sports or training patterns
  • Improper footwear
  • Calf weakness or tightness

The most common cause is repetitive ‘micro’ trauma to the tendon or overuse. The repetitive strain can result in a chronic Achilles tendinopathy, where there is a gradual breakdown of the tissue of the tendon. You might have heard it as tendinitis previously. It can either affect the middle portion of the tendon or the point where the tendon inserts into the heel bone.

What might Achilles Tendinopathy feel like?

  • Mild to moderate pain and stiffness around the back of the heel in a grade 1 or 2 strain. The more severe the strain, the more severe the symptoms would tend to be.
  • Swelling or a small lump on the Achilles tendon in a grade 1 or 2 strain.
  • Tightness into the calf muscles.
  • A complete rupture (grade 3) is often characterised by a ‘pop’ with immediate pain and an inability to bear weight through your foot.

How do the symptoms of Achilles Tendinopathy progress?

  • A mild Achilles tendinopathy can resolve itself with relative rest and POLICE pretty quickly.
  • A more moderate strain or mild strain that lasts more than a few weeks, usually needs some input to fully resolve.
  • If left untreated, Achilles tendinopathies can develop into a chronic problem leading to permanent changes to the structure of the tendon, with scar tissue forming. In non-traumatic cases, if you don’t do something to address the cause, it is unlikely resolve.
  • A grade 3 complete rupture will require surgery or conservative management in the form of immobilisation in a special boot or cast.

How is Achilles Tendinopathy diagnosed?

  • A Physiotherapist will be able to diagnose an Achilles tendinopathy from a thorough assessment. This will include taking a detailed history to identify the potential cause of the problem, analysing muscle strength and length, looking at your foot biomechanics, looking at your kinetic chain (so this is the link between your foot, knee & pelvis to see how they work together), linking this into your activity levels and sports.
  • Occasionally, you may be referred for an ultrasound scan if the Physio is concerned about a possible tear or rupture to the tendon. This is normally quite obvious when it happens but we’ve certainly had a few through the clinic over the years that we’ve diagnosed with a complete rupture and sent straight to A&E.

What is the best treatment for Achilles Tendinopathy (Grade 1 & 2) 

  • Addressing the cause in non-traumatic cases is key. Your Physiotherapist will be able to help you with this once they’ve identified the root of the issue.
  • Physiotherapy – this will help reduce scar tissue formation and improve the rate of healing. It may consist of manual soft tissue work, electrotherapy, taping and specific exercises.
  • Selective rest – avoid any high impact activities and take a break from any aggravating sports or activities to allow the injury to recover.
  • Ice – helps to manage the pain and swelling
  • Painkillers – allows you to keep moving and do all your Physio exercises!
  • Orthotics – if foot biomechanics are contributing to your Achilles problems, a GaitScan to identify any issues and a pair of orthotics will address this to stop the problem reoccurring.

Prognosis for Achilles Tendinopathy

  • With early and appropriate treatment, Achilles Tendinopathy issues tend to resolve within 8-16 weeks.
  • Chronic problems may take up to 6 months to resolve.

Products that may help Achilles Tendinopathy

  • Foam Roller
  • K-Tape
  • Ice pack
  • Orthotics

Can Achilles Tendinopathy be prevented? 

Maintaining general health and fitness, maintaining muscle strength and flexibility throughout your whole body, can be a good way of preventing injuries such as tendinopathies. Paying special attention to your training regime and programme if you take art in regular sports such as running, is really important. Too much, too soon, too far, too often, can all increase the risk of a tendon problem. Allow your body time to adjust to the demands you place upon it.

If you do start to feel a niggle, don’t ignore it. The longer you leave problems like this without addressing the cause, the more severe they can become.

Think about your footwear too, wearing good quality, supportive footwear at all times can help prevent Achilles tendinopathy.

Related injuries

If you’ve suffered an injury or pain in your Achilles tendon, call now for an accurate diagnosis and comprehensive treatment programme, or book your appointment online.

SaveSave

SaveSave


Easter Opening Hours

Posted on 12th April 2017 by

We hope you are able to take some precious time off over the long Easter weekend and enjoy some glorious, spring weather (fingers crossed!).

The clinic will close at 8pm on Thursday 13th April and re-opens at 8am on Tuesday 18th April. Whilst we’re closed you can still book an appointment easily online by visiting our website or leave us a message on our answerphone. Happy Easter!

goPhysio Easter Opening


Welcome Francesca, Our New Sports Therapist!

Posted on 11th April 2017 by

Francesca Wicker

Francesca Wicker, Sports Therapist

Francesca graduated from The University of Worcester with a BSc degree in Sports Therapy in 2013. Francesca spent her career to date working with sports teams, including the GB Bobsleigh team, and within private clinics.

She enjoys treating musculoskeletal conditions and helping her clients get back to their optimum level of function through utilising her skills in sports massage, soft tissue work, dry needling and exercise rehabilitation. She is a member of The Society of Sports Therapists.

Outside of work Francesca enjoys keeping fit, baking cakes and is often found on the side line of rugby pitch supporting her partner.

Francesca is a great addition to our team, bringing with her a new skill set and experience that will really complement what we already offer. Francesca will be heading up our new rehabilitation service, which we’ll be launching very soon.


Active 10 – 10 Steps To An Active You

Posted on 6th April 2017 by

It’s well known that our nation is struggling to reach the Government targets for physical activity and that this is having pretty severe consequences on 10 Steps to an active you our health and wellbeing.

I think a big part of the problem with the guidelines is that people think doing the recommended 30 minutes of exercise a day is unachievable. That they have to be sweating it in the gym or running marathons and subsequently don’t do anything!

So, it’s great to see Public Health England’s new initiative 10 Steps To An Active You. You may have seen the posters or leaflets cropping up near you!

The message is simple, you don’t have to do an intense workout to get the benefits of exercise, walking briskly counts too. They’ve even launched a free app that takes away the guesswork. It shows how much brisk walking you’re doing and how you can do more. It’s easy to use and helps you set your goals for the day.

Why is walking briskly good for my health?

There is evidence to show that a brisk 10 minute walk each day brings the following health benefits:

  • Increased physical fitness
  • Greater ease in performing everyday physical activities
  • Improved mood
  • Improved quality of life
  • Increased physical leanness and healthier weight

A regular 10 minute brisk walk can make you feel better in so many ways. It can boost your energy, clear your head and lift your mood, as well as lowering your risk of serious illnesses such as heart disease and type 2 diabetes.

Why brisk walking? Wouldn’t something more intense be better?

Research shows that rather than the number of steps taken or distance walked, it’s the combination of the intensity of the exercise and how long you’re doing it for that leads to the health benefits. That’s why we’re focusing on encouraging people to go for at least one brisk 10 minute walk a day.

More intense exercise can benefit those who are able to make the commitment to this, while brisk walking is for people who find it difficult to find the time to fit exercise into their day.

You can read more about Active 10 and download the free app here.