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Your New Orthotics

Posted on 29th September 2020 by

Your new orthotics goPhysio

Congratulations! You’ve invested in a pair of Gaitscan custom orthotics.

They’ve been custom designed and prescribed by your physiotherapist for you based upon:

  • The type & degree of biomechanics control you require
  • Your activity levels
  • Your physical status
  • The type of footwear in which you will wear your orthotics

How do they work?

The aim of wearing orthotics is to allow your lower limbs to function in a more natural and efficient manner. This can result in improved biomechanics, improving any symptoms you may have, helping to prevent injuries and allowing you to enjoy your daily activities in comfort.

They work by giving your body information, through the receptors in your feet, facilitating your muscles & joints to work optimally, essentially training them.

It’s important to keep in mind that people will adapt at different rates and experience different effects based on a multitude of factors; namely age, fitness, body weight, specific foot mechanics, individual issues & history of injuries.

Ultimately, orthotics can only correct your foot position, biomechanics & control whilst you wear them, so please follow your physio’s advice & your specific weaning plan to maximise your results!

General day-to-day Wearing Instructions

When you initially wear your orthotics they may feel different or uncomfortable. This feeling is quite normal. Keep in mind that orthotics are designed to change the way you walk & feel. As time passes, your orthotics should feel comfortable and a pleasure to wear. The instructions below provide you with guidelines to help you become accustomed to wearing your new orthotics.

Try to wear your orthotics for one hour on the first day. Increase that time by 1 hour each day, until at the end of 2 weeks, you are wearing them all day i.e.

Day 1 – wear for 1 hour

Day 2 – wear for 2 hours

Day 3 – wear for 3 hours

Day 14 – wear for 14 hours

If your orthotics become intensely uncomfortable before the prescribed time, remove them from your shoes and stop wearing them that day. Return to wearing them the next day. Some people adjust more quickly than others to wearing orthotics. If your pain or discomfort persists over a few days, please contact us at the clinic for a free consultation review appointment.

Some people report a little discomfort when first wearing their orthotics. This discomfort can occur in the legs, knees, hips and/or lower back. This is an indication that your orthotics are working. Small changes are occurring throughout your musculoskeletal structure and it may take time to adjust to these changes. These aches are usually transitory and will disappear in time.

If the orthotics you were prescribed have a full-length top cover and the extension is too long (extends too far beyond your toes or bunches up at the end of your shoes), simply trim back a little bit of the cover until they fit your shoes properly. Your physiotherapist can do this at your fitting. Just bring a selection of shoes so s/he can get it right for all pairs. However, If your shoe has an insole that can be removed, use the length of this insole as a guide for sizing.

It is not unusual for the orthotics to slip, particularly if they have been placed in slip-on shoes. In most cases this will disappear as your foot function improves. If slipping persists, try to purchase shoes that have higher heel cup/support that will accommodate your orthotics.

Before placing your orthotics in either new or old shoes, it is important to take out all the removable manufacturer’s arch supports, rubber or felt additions or other inserts from the inside of your shoes.

Wearing Orthotics During Sports Activities

Start wearing your orthotics in your sports shoes for walking only. Wear them for a period of two to four hours, for two consecutive days. If they are reasonably comfortable, wear your orthotics for your sports activities using the following example as a guide:

  1. For the first two days, wear your orthotics for 1/4 of your total activity time i.e. if you run for 1 hour wear them for 15 mins.
  2. If you are comfortable, add another 15mins of wearing time every 3 days.
  3. After a week and a half you should aim to be wearing your orthotics for the entire duration of your sporting activity.

This information only suggests general guidelines. Your specific situation may well be different based on a wide range of factors. Your Physio will discuss your specific weaning plan with you during your fitting appointment.

Over the following 6-8 weeks, your custom orthotics will be gently correcting your foot position, easing pressure, aches & pains, helping you return to activities you enjoy.

You should book your free follow up consultation for 6-8 weeks after your initial fitting. This is to check how you are getting on with your new orthotics and a chance for you to ask any questions. Please bring your orthotics along with you to this appointment.

Caring for your Orthotics

Cleaning Instructions: To clean your orthotics, take a damp cloth with mild soap and water and gently wipe them down. Let the orthotics dry naturally. Do not use direct heat such as a hair dryer as it can damage the adhesive.

If your orthotics are exposed to wet environments, remove them from your shoes and allow them to air dry naturally.

Placing a small amount of Talcum Powder on your orthotics can control odour.

The Future

Refund and Exchange Policy

Your Orthotics are individually manufactured based upon your prescription. In the event that you are not completely satisfied with the fit, comfort or quality of your orthotic device, we will work with you to make adjustments and modifications until you are entirely satisfied.

Orthotic Warranty

Orthotic Shell – The 3/4 length orthotic hard shell comes with a lifetime warranty against factory defects, breakage or cracking. This is the crucial part of the orthotic, that corrects your foot position.
Top Cover – The original top cover in which the working orthotic shell is sandwiched, comes with a 6-month warranty on delamination, tearing and abnormal breakdown. New top covers requested within 6 months of the original order due to delamination, tearing and abnormal breakdown will be free of charge. New top covers requested after the 6 month warranty period, will incur a £45 charge. If the top cover needs replacing, please return to goPhysio & we will send your orthotic to Gaitscan for it to be replaced.

If you have any further questions, regarding the use or care of your orthotic please do not hesitate to give us a call on 023 8025 3317 The goPhysio team!


Behind The Mask: Francesca

Posted on 29th September 2020 by

Behind The Mask Francesca

It’s lovely to be back working at goPhysio, seeing lots of familiar and new faces at the Clinic. 

Lock-down was a very strange time, however a time for reflection and personal development. Having the time to think and plan for the future. It also gave me time to reintroduce specific continuing professional development and a eagerness to learn and better myself- in between baking and cooking lots of yummy food of course!

It’s great to be back helping everyone with their injuries and enabling them to continue new hobbies and exercise routines that they have started during lock-down. I’m really enjoying teaching our Pilates classes again and having lots of fun with our new Reformer Pilates classes and 1-2-1’s as well. 


Behind the Mask: Hugo

Posted on 28th September 2020 by

Behind The Mask Hugo

Hi, I’m Hugo. I’m a senior Physiotherapist and APPI Pilates Instructor at goPhysio. I’m happy to be back at work, to see my colleagues again and help my patients overcome their injuries. Lockdown was a great opportunity to catch up with reading and to learn new skills, and I’m glad to say I did not miss that train.  


*New* Online Live Pilates Classes

Posted on 24th September 2020 by

In the light of the uncertainty, ongoing changes and turbulent times we are living with. We are committed to helping as many people as possible benefit from Pilates, so have a range of ways for you to take part in Pilates.

Pilates is such a popular form of exercise and activity. For some, it’s such an important part of life, helping maintain mobility, freedom of movement, flexibility, and warding off injuries, aches and pains.

We are delighted to have now launched a full timetable of live Online Pilates classes. This means you can enjoy the benefits of Pilates from the comfort of your home, perfect if: you want to do a regular, live Pilates class but don’t feel confident coming into the studio.

Unlimited access to the full online timetable is £29/month. You can enjoy as many classes a week as you like! Alternatively, you can choose to pay £5 per class on a PAYG basis.

The online classes also offer another option if you are one of our face to face Pilates mat or Reformer members, but can’t make your regular class as you are having to isolate, look after a child home from school, can’t get into the studio, aren’t feeling up to coming to the studio (or any other reason!). As part of your studio class membership, you will now get unlimited free access to all the online classes.

How does it work?

  1. Visit our online class management system and sign up here.
  2. Purchase your membership, either a Single Online Pilates Class or Unlimited Virtual Pilates Classes. Take a look at the membership options and purchase here. If you already have an active F2F membership, access to online classes is now included in your membership.
  3. Take a look at the timetable and book your place in the class or classes you’d like to join.
  4. You’ll need to have access to a device and have Zoom installed.
  5. Have a read here of our top tips of how to get the most of online sessions.

The new online classes are part of our new ‘Hybrid’ model of Pilates, where we are live streaming our face to face studio classes. During the live stream, there will be some interaction with the people in the studio class. Those joining us at home will not have 1-2-1 guidance or interaction, but as an integral part of the class you will have full instructions, prompts and guidance throughout.


Behind The Mask: Angie

Posted on 24th September 2020 by

Behind The Mask Angie

Hi. I’m Angie and I work on the reception here at goPhysio, as one of the patient service team.  I am so happy to be back to work after months off.  Getting back to see all the patients.  I don’t really like my own company and so it’s nice to be back with the team, who give a lot of support. But with the lockdown I taught myself a few up-cycling and decorating skills, and finished my kitchen, which was on my to do list.


Behind The Mask: Charlotte

Posted on 22nd September 2020 by

Behind The Mask Charlotte

Hi, my name is Charlotte.  I am a Physiotherapist and APPI Pilates Instructor at goPhysio. I am delighted to be back at work after lock-down, feeling a sense of normality.  Seeing my wonderful colleagues, treating both new and old has been a joy.  Lock-down has reinforced in my mind, that I love my job and profession.  


National Fitness Day 2020

Posted on 22nd September 2020 by

This year’s National Fitness Day on 22nd  September 2020, is a chance to highlight the role physical activity plays across the UK, helping us raise awareness of its importance in helping us lead healthier and active lifestyles.

Having been faced with the challenges and threat of a global pandemic for over 6 months now, investing in health and fitness has never been so important. 

The definition of  fitness is:

The condition of being physically fit and healthy. (With the definition of fit being in good health, especially because of regular physical exercise.)

Fitness means so many things to so many different people. What does it mean to you? 

  • Playing with my grandchildren. 
  • Being able to walk the dog every day. 
  • Lessening the feeling of ageing. 
  • Having fun and being sociable. 
  • A way to help keep me feeling sane. 
  • Being able to run for the bus.
  • Getting a personal best on a deadlift at the gym. 
  • Paddle boarding at the weekend in the sunshine. 
  • Mowing the lawn and keeping on top of the weeding. 

These are just some but the message is – it doesn’t have to be running a marathon, it doesn’t have to mean going to the gym 5 days a week! 


As part of National Fitness Day, UK Active will be running a social media campaign – #Fitness2Me

#Fitness2Me aims to celebrate what fitness means to people, promoting that keeping physically active means something different to us all.

UK Active want to make #Fitness2Me the biggest movement in breaking down the barriers that stop people being active, showing that fitness is for everyone!

They hope that by encouraging people from all walks of life, activity levels, and interests to share what fitness means to them, it will inspire others to live healthier and happier lives through being active.

So if it is getting fit, getting happy, playing with grandkids, or connecting with pets, whatever it means to you we want to hear about it!

  • Simply grab a piece of paper and scribble down what Fitness Means 2 You
  • Then take a photo or capture a 60 second video to share with us on social media
  • Don’t forget to add #Fitness2Me and #FitnessDay and tag us via @FitnessDayUK

A major issue that people face when trying to increase activity levels, is overcoming perceived or actual barriers.

Here are some suggestions for overcoming barriers to physical activity.

Suggestions for Overcoming Physical Activity Barriers
Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organise school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise, like family walks or walk to a coffee shop with a friend.
Develop new friendships with physically active people. Join a group, such as a walking club.
Lack of energy Schedule physical activity for times in the day or week when you feel most energetic naturally.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your calendars.
Join an exercise group or class.
Fear of injury Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Make sure you get any injuries checked out, so you have confidence to exercise without fear. 
Lack of skill Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.
Lack of resources Select activities that require minimal facilities or equipment, such as walking, jogging, skipping, or free online classes.
Identify inexpensive, convenient resources available in your community Park Run, Eastleigh Borough Council Activities, Health walks etc. 
Weather conditions Develop a set of regular activities that are always available regardless of weather (indoor cycling, free online classes, indoor swimming,  stair climbing, skipping, dancing, yoga, etc.)
Travel Put a skipping rope in your suitcase and skip.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join a nationwide gym.
Visit the local shopping centre and walk for half an hour or more.
Bring your mp3 player your favorite aerobic exercise music.
Family obligations Trade babysitting time with a friend, neighbour, or family member who also has small children.
Exercise with the kids-go for a walk together, play tag or other running games, do an aerobic dance or exercise video for kids (there are several online) and exercise together. You can spend time together and still get your exercise.
True skipping, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
Try to exercise when the kids are not around (e.g., during school hours or their nap time).
Retirement years Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners.
Learn a new skill you’ve always been interested in, such as ballroom dancing, line dancing, or swimming.
Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

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Behind The Mask: Will

Posted on 18th September 2020 by

Behind The Mask Will

Hi, I’m Will. I work as a Sports & Rehabilitation Therapist at goPhysio. Now we’re out of lockdown I’m starting to appreciate the little things in life; like leaving the house! Being back at work has given me purpose and structure to day-to-day life so I feel a lot more productive. At goPhysio I am helping people to get back or continue the exercise that they love doing.


Behind The Mask: Roz

Posted on 17th September 2020 by

Behind The Mask Roz

Hi, I’m Roz, Physio & APPI Pilates Instructor at goPhysio. Luckily I am an introvert so the isolation of lockdown wasn’t too much of a challenge – however I discovered the demands of being a single parent in isolation has a whole world of challenges that come with it! All of us need a support network around us and the best thing about being part of the goPhysio team is that we can provide some of that support for our patients.

As well as helping people individually within my role as a physiotherapist it has been really exciting seeing so many familiar faces come back to Pilates. The real bonus for me coming back to work after lockdown has been the opportunity to develop our Pilates Reformer service, starting classes as well as continuing with individual sessions. Being able to pass on my knowledge and love of reformer training to others is really exciting.


Behind The Mask: Rosie

Posted on 10th September 2020 by

Rosie Sports Therapist

Hi, I’m Rosie. I work as a Sports & Rehabilitation Therapist and APPI Pilates Instructor at goPhysio. After coming out the other side of lockdown, I’m happy to be back at work seeing familiar faces again and hearing all about what my patients got up to during lockdown. Something lockdown has taught me is that there is always time to learn new skills and keep up practice with the skills I already possess.