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How To Start Running

Posted on 28th December 2017 by

So, you’ve read about the benefits of running, you’ve got some trainers, where do you start?

It’s the time of year when many people turn their attention to taking up a new activity or setting a new fitness goal, and running is a common one!

Here’s some top tips from our Sports Therapist, Tom.

If you’ve never run before, don’t let fear of the unknown stop you. Make it easy by following these few steps.

  1. Only start running once you have spent at least two weeks (or are already comfortable exercising regularly) walking or doing another form of exercise for about 30 minutes a day, 5 days a week. This will help increase your overall activity in preparation for running.
  2. Begin with walk:runs. By adding short bouts of running in to your regular walks you’ll feel stronger, run further and help stop injuries developing. There are lot’s of apps and programmes out there to guide you on this. Eastleigh Borough Council’s SportsWorks are also starting a Couch to 5k programme as part of their ‘New Year, New You’ initiative. It starts on 7th January 2018 – find more information here.
  3. A good starting point is adding one minute of running for every four minutes of walking, gradually increasing your running time until you are running for twice the amount of time that you spend walking.
  4. Buy a decent pair of running shoes and replace them every 300-500 miles. Worn out shoes are one of the leading causes of injuries amongst runners. Visit a specialist retailer who can analyse your running technique such as Up & Running, Alton Sports or Alexandra Sports.
  5. Set yourself a goal – time or distance, or an event such as a Parkrun.

If you need any help or support or want to sort out a longstanding or niggling injury before embarking on running, get in touch. Our team are here to help and support you on your running journey, every step of the way.


 


1 Year in Your New Chandlers Ford Clinic

Posted on 19th December 2017 by

Today we celebrate 1 year in your new clinic space in Chandlers Ford!

Here’s what our team has to say about what they love about working in this new space! (Sometimes it’s the little things that have the most meaning too.)

Here’s what our first year in the new clinic has looked like!

goPhysio – Helping local people live a healthy, active, positive life, pain and injury free. A health and wellbeing clinic providing physiotherapy, sports therapy, sports massage, clinical Pilates and rehabilitation in the heart of Chandlers Ford.


Top Festive Tips From Our Team

Posted on 12th December 2017 by

We’ve got our team together and are sharing our top tips for you this festive season. To help keep you healthy and happy in the build up to Christmas.

Sports Massage Therapist, Cameron, kicks off with a little joke (we’ll let you watch that to find out what it is!!)

Fiona – a Physio by training, Fiona now focuses her time co-ordinating ‘behind the scenes’ at goPhysio. Fiona’s top tip is to try not to be tempted to do all your Christmas shopping online. Getting out into towns or Christmas markets can help build some great activity into your day, you’d be amazed at the number of steps you can clock up. Carrying bags, loading parcels in and out of the car and house are all fantastic strength building activities too!

Physio Hugo, reminds us to think about your core when you’re lifting (especially those supersize bars of Toblerone!). Sometimes over Christmas we have to lift heavy or awkward items that our body isn’t used to doing (Christmas trees or big gifts), so activating those tummy muscles can help support your back a little when doing these sorts of activities.

Sports Therapist, Francesca, advises us to stay hydrated (with water!) – something many people overlook. Lot’s of sips throughout the day is the best way. Our team like these bottles from Hydratem8 that remind you to drink plenty and regularly (a great Christmas gift too).

Physio Kim has a great tip, that whilst you’re standing around over the festive period, be it in queues, cooking, washing up, at carol services……..try some balance exercises. Simply standing on one leg is a great way to build up your balance and make use of standing time. You could also do simple heel raises (going up onto you’re tip toes) on both or one leg, to strengthen your calf muscles, or little knee bend squats to work your leg muscles.

Our Clinical Director, Paul, advises you to put yourself first. We can be so busy at this time of year that we overlook our own needs. As Paul says, we get so many panicked phone calls at the last minute with people wanting help with pain or an injury urgently. If you have an ongoing niggle or injury and want to get it sorted before Christmas, then give us a call. Equally, many people find themselves with extra time off over the Christmas period, so this is an excellent opportunity to invest in yourself and see one of our Physio’s, Sports Therapists or Massage Practitioners to see how they might be able to help you.

Physio Roz advises to make sure you don’t skip your sleep! Sleep is so important to health and wellbeing. The festive season often brings with it much socialising and late nights, so if you’ve got a night in, make the most of it and recharge your batteries by getting an early night!

And finally, Sports Therapist Tom recommends that if you’re sitting for extended, lengthy periods of time – be it in the car travelling to see people or lounging on the sofa, look after your posture. You can use a cushion, towel or specialist lumbar roll to provide some extra support in your lower back if you need it. Even better still, try not to stay in one position for too long, change position regularly, get up and move about and get out in the crisp winter air for a walk.

All of us at goPhysio wish you a very happy and healthy Christmas. If you need our help over this time, we’ll be open apart from the bank holidays or you can make a booking online here.

goPhysio Christmas opening hours 2017

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Christmas Shopping Survival Guide!

Posted on 9th December 2017 by

Fiona’s top tip this Christmas is to try and get out and do some Christmas shopping rather than be tempted to do to do it all online. Christmas shopping Christmas shopping survival guide can be a great way of getting some activity into your week, but it can also be quite physically demanding. This weekend is surely set to be a busy one for Christmas shopping, so here’s a few pointers to help you get the most of it!

Take a back pack – this is a great way of carrying shopping without straining your neck, shoulders and arms. It spreads the loads easily and keeps your hands free for extras! Particularly now we are ditching the plastic bags and taking our own bags shopping, a back back is a great choice!

Wear good footwear – you can really rack up the steps when you’re out shopping, plus you’ll potentially have lots of standing round in queues and carrying extra weight. Wear something comfortable and supportive, that is cushioned for some shock absorbency. Also, given the icy weather we’ve woken up to, something non-slip is a great idea.

Break up your day – takes lots of breaks to give yourself a bit of a rest. Take a few minutes to have a seat, check off your shopping list and plan the rest of your day. A great excuse for a lovely coffee too!

Do it in small chunks – if you can, plan a few smaller shopping trips rather than one huge spree. Breaking it up will take less of a toll on your physically (and mentally!). It’s also nice variety to go to different towns or shopping centres.

Keep well hydrated – particularly important if you’re in and out of warm shops, inside and outside. Carry a bottle of water with you and sip it regularly throughout the day, as well as making regular refreshment stops to recharge.

Spread the load across smaller bags – in addition  to a backpack, take a few smaller bags so that you can carry your shopping evenly. Try and think symmetry so you carry even loads on each side.

Go with someone to share the load – this is really helpful to share carrying the bags and also a nice social way to shop!

Order bigger, bulkier items online – if you’ve seen something big in store, think about ordering it online so you don’t have to struggle with carrying it. Some shops also offer a collection service too, so you can pick it up after you have finished your shopping.

Happy shopping! 

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