Click & Book Online Now

Call us now: 023 8025 3317

Creating you a COVID Secure Clinic

Posted on 22nd May 2020 by

No one in the entire World that has been untouched by the coronavirus (COVID-19) pandemic in some way. Throughout this time, the safety and well-being of all or customers and the goPhysio team is our utmost priority and will always continue to be at the core of all our decisions.  

We have missed being able to offer you the support and care that we know you value, and we are very pleased to be able to re-open our doors and are looking forward to welcoming you into the clinic again from Tuesday 26th May, albeit with lot’s of changes and additional measures in place. Initially, we will only be offering physiotherapy appointments.

Being a healthcare environment, that inherently involves very close contact, there are obviously lot’s of things we have to address and consider.

Following the latest guidance, wherever possible, we will continue to offer virtual online appointments as a preferred alternative to face to face. Any patients making a booking will have to be assessed online first to identify which path of care is most appropriate for you. As it currently stands, lockdown restrictions have been eased and NOT lifted and therefore, we must continue to respect and follow guidance appropriately.

Our priority is to keep you as safe as possible, and in order to re-open the clinic for face to face services, we have implemented a number of changes which we would like to make you aware of. 

These measures have been put in place following an extensive risk assessment and will be revised and amended as necessary. To help ensure we can run and maintain a safe environment for all, it is essential that you carefully read the steps we have taken and agree to comply with the measures we ask visitors to our clinic to take. 

The steps we’ve taken to create a COVID Secure Clinic 

Online Virtual Assessment

  • Prior to booking any face to face consultations, we have to conduct an online assessment to identify which path of care is most appropriate for you. We must assess whether you have significant pain or an urgent clinical need that justifies attending for a face to face consultation, in line with the latest professional guidance. 
  • During this assessment we will diagnose your condition or injury, through a series of questions and tests, advise on the most appropriate advice and care and prescribe a personalised exercise programme, which we will then email you. 
  • Following the latest guidance, wherever possible, we will continue to offer virtual online appointments as a preferred alternative to face to face.
  • Should it be agreed face to face care is the preferred route, we will ensure that you understand:
    • The potential nature of close patient contact during our services
    • The level of PPE that a clinician will be required to wear
    • The infection prevention and control measures that must be taken
  • You will be read a ‘Risks statement’ which we will confirm you understand and agree to. 
  • Given the guidance on shielding, those classified as ‘clinically extremely vulnerable’ will be discouraged from face to face appointments during the period of shielding. 

Screening 

  • As part of the assessment, we will ask you a series of screening questions in relation to COVID-19. 
  • If you are attending for a face to face appointment, we will send you an online screening form which it is essential for you to complete online before your appointment.
  • We may ask to take your temperature on entry to the clinic as part of our screening.

COVID Secure 

  • All correspondence, invoices, exercises and receipts will be sent via email, so please ensure we have your correct email address and monitor your spam folder. We are unable to provide any paper documents, receipts or information. 
  • You will find physical reminders of social distancing throughout the clinic, including a Perspex reception barrier, floor markings, posters and display screen messages.
  • All magazines, printed material and soft furnishings (including pillows and towels) have been removed. 
  • We would ask that if you would like a pillow or towel during treatment, to please bring your own. 
  • We will be minimising the use of equipment wherever possible. 
  • The water dispensers will be out of use. 
  • The WCs will be out of use for visitors.

Clinic Capacity 

  • Based on the size and layout of the clinic premises, we will be limiting the number of Clinicians working at any one time to facilitate social distancing. 
  • Appointments will be staggered to facilitate social distancing. 
  • We would request that if at all possible, you do not bring anyone with you to your appointment. If it is your preference to bring someone with you, they will have to accompany you into the clinic room (they will not be able to wait in the waiting area) and will also be asked COVID-19 screening questions and to record their contact details should we require them in the future as part of track and trace. 
  • Children under 16 will need to be accompanied by a parent/guardian (in line with our Child Protection Policy), who will also need to answer COVID-19 screening questions. 
  • Please do not arrive early for your appointment to minimise the risk of contact with other patients. We ask that if you come by car, please wait in your car in the car park until your booked appointment time. At your appointment time, please wait at the front door of the clinic and your Clinician will greet you at your appointment time. 
  • Whilst in the clinic, please observe social distancing, by keeping at least 2m from anyone (unless receiving clinical treatment). 

Booking and payments

  • To reduce face to face contact with non-clinical staff, you will be asked to make any follow up appointments with your Clinician whilst still in the clinic room or online. No bookings will be made at reception. 
  • After your appointment, you will be sent an email with a link to make payment securely online. (Prompt payment would be much appreciated, don’t forget to check you spam folder if you don’t see the email). 
  • We will be unable to accept cash payments. 

Enhanced Cleaning 

  • We have put in place enhanced cleaning measures for all communal and clinical areas. The clinic rooms will be cleaned thoroughly in between every patient, and additional time has been scheduled to allow for this. 
  • All communal and high contact areas will be cleaned frequently.  
  • We have replaced all fabric chairs with wipeable seating and removed any soft furnishings and accessories, such as pillows and towels. 

PPE

  • We will ask all patients visiting the clinic to wear their own face covering. If possible, please wear your own face covering to the clinic. If you don’t have one, we will provide you with one at a cost of £2, which will be added to your appointment invoice. 
  • Our Clinicians will be wearing appropriate PPE in line with the latest guidance. 

Hand Hygiene 

  • Please do not wear your own gloves into the clinic, as this poses a potential risk. 
  • Please use hand sanitiser when you enter the clinic. 
  • Please refrain from touching anything whilst you are in the clinic. 
  • Our team understand the importance of hand hygiene and will ensure that they wash their hands in according with COVID Secure guidelines before and after any ‘hands on’ interaction. 

Our services

  • We have carried out a risk assessment on all the services that we offer and we are confident that we can continue to provide these safely. We will be offering selected, essential services initially and will review what we offer on an ongoing basis subject to Government recommendations. 

We aim to make any interactions as safe, comfortable and valuable as possible. If you have any concerns about the services please let us know and we will do what we can to satisfy you. If you have any preferences regarding social distancing and ‘hands on’ treatments please advise your Clinician so that these can be respected. 

Thank you for your understanding

The goPhysio Team  

Here is the professional guidance we are following from The Chartered Society of physiotherapists to facilitate our rationale as to whether to offer face to face appointments.


COVID-19 Latest Update from goPhysio

Posted on 12th May 2020 by

We have been eagerly anticipating news this week from the Government and our Clinical professional bodies in relation to the easing of lockdown and phased re-opening.

We are positively encouraged that we are all moving in the right direction. However, in light of all the latest advice, goPhysio will remain closed for face to face in person services at this current time.

The protection of the health and wellbeing of our clients, team, their families and our wider community has always been and continues to be central to all of our decisions.

There are a number of key factors that we have considered when deciding whether it is appropriate to re-open for face tp face services. These include:

  • Legal, regulatory and professional responsibilities
  • Risk assessment of the working environment for which we are responsible
  • Infection prevention and control measures
  • Access to personal protective equipment (PPE)
  • ‘Virtual first’ approach alternatives available
  • Patient risk assessment and clinical reasoning
  • Patient consent for treatment

There is no doubt and it has been acknowledged that the public need and desire to access services such as physiotherapy will rise in the coming weeks. The significant number of people with injury and illness who, because of prolonged and strict social distancing and shielding measures, now increasingly need of support from physiotherapists, will place significant demand on the services that we offer at goPhysio. This renewed and increased demand together with likely public expectation to access face-to-face physiotherapy, will place pressure on us to return to business as usual.

However, our duty of care means we have a legal responsibility to provide a reasonable standard of care to our clients and to act in ways that protect their safety. By offering face to face services, we do not believe at this time we can justify this.

The Chartered Society of Physiotherapists have today produced comprehensive guidance for us. The paragraph highlighted below in particular has guided our decisions making.

Given the potential seriousness and gravity of transmitting and contracting COVID-19, we can not justify that the benefits of seeing people with musculoskeletal injuries is greater than the risk of infection transmission at this time.

This advice is also echoed by other professional bodies that our Clinician’s are guided by, including BASRat and The Society of Sports Therapists.

That said, guidance is changing all of the time and we are reviewing our position on a regular basis.

We already have lot’s of measures in place and have carried out a comprehensive risk assessment, so that when we decide it is OK to open our doors, we will be able to offer the safest possible environment for all.

In the meantime, our virtual services are the safest way for us to help you. We have had overwhelmingly positive feedback about virtual physio and the regular Pilates classes online.

We are offering:

Take a look at our website to find out more and how to access these services.


Helping Young People during Lockdown

Posted on 11th May 2020 by

We are entering week 8 of lockdown, meaning week 8 of home schooling, kids not getting out with their friends, no formal social or sporting activities or hobbies.

How are you coping? Are the kids running you ragged? Has healthy eating and exercise gone out the window completely?

Fear not, we have a few handy ideas to kick start motivations once again!

It can be hard for our bodies and routines to adjust to such a change like the current global pandemic. It’s important, especially for younger members of the family, to introduce a new routine into daily life to keep stress levels low and energy levels high. You may be facing an increased number of stressors and tensions may be riding particularly high. In spite of this, it’s helpful for family units to come together to work through their problems. Try to be mindful of how others are feeling and to be more forgiving if they need to explode, cry or simply hide away.

When we’re feeling down, we often turn to sugary foods to help give us an energy boost. However, this can have a negative effect as the sugar rush may not last long and could potentially crash lower than we were before. Its good to look for energy in carbohydrates, especially complex carbs, such as sweet potato, wholegrain breads, lentils, parsnips or butternut squash. They have a slower release to help keep energy levels higher for longer.

One way to get younger family members eating the right foods is to include them in meal planning and preparation. They’ll have a sense of achievement and is a nice break from any home schooling also. Or, you could class it as a Food Tech class… two birds with one stone.

London Sport has an exhaustive list of ways to get kids up and active at home. Current Government advice is daily exercise to help the public get fresh air during lockdown, but we don’t always want to exercise. Their list gives you extensive areas of other ways to keep fit and healthy from the comfort of your own home; whether its alongside The Nations PE teacher, Joe Wicks, or Sport Englands campaign with Disney to create fun dance routines. 

We’re often bombarded by negative messages or thoughts from tabloids and social media, so its important to look for ways to keep spirits high from all the technology we have at our disposal. Zoom quizzes have been very popular in recent weeks, and are a great way to catch up with friends of family. You can also find a whole host of online games and entertainment which loved ones can participate in with you across the internet. They’ll introduce enjoyment and pleasure back to this ‘new normal’ and give younger people another element to a daily routine.

Here’s some great ideas:

Weird & wonderful ways to get through lockdown

Free online, boredom-busting resources!

Don’t forget yourself too!

But, lockdown isn’t always about looking after others before yourself. You still need to make time for you. Listen to a podcast, read a book, enjoy the sun; make time for yourself to relax and reflect on the current situation. Self care is so important in order to look after others. Some of the our favourite podcasts are:

Happy Place – Fearne Cotton

Food for Thought – Rhiannon Lambert

Run Pod – Jenni Falconer

That Peter Crouch Podcast – BBC Sounds

Give me Strength – Alice Living

Castaway – Laura Whitmore

When thinking about your current situation it’s helpful to:

  1. Acknowledge and accept that this is how things are at the moment (this is your new ‘normal’ and you can’t push it away or make it disappear). Think about what’s in your control and what is outside of your control.
  2. Find a way to allow yourself to feel all the things that this new normal brings up (it’s OK to feel cross, frustrated, sad, angry and any other associated emotion).
  3. Find ways to do your best within the situation (are there any positives for example, are you getting to do anything which you wouldn’t normally be able to do?).
  4. Stay in the moment rather than regretting the past or worrying about the future. We will be thinking more about this process in the next Step.

Hopefully, we’ll be able to find a sense of normality soon be connect with loved ones properly. There are of course, further online guides on how to cope during lockdown. Support wesbites such as Mind, Family Lives and Young Minds are charities that offer support, knowledge and advice so if you are struggling, please speak to someone. 



Walk This May

Posted on 1st May 2020 by

May is National Walking Month. A month to promote and celebrate the joys, benefits and health effects of walking! Who’d have ever thought we needed to raise awareness of such a simple activity?! Yet, with our increasingly sedentary lifestyles and the impact of this on our nation’s health, the simple task of walking needs some extra support! This year, Walk This May, may have extra importance. For some, it’s one of the only activity they may get to do that provides a break from isolation and some time out and about. For others, the physical activity of walking is crucial for physical and mental health.

So, what’s the big deal with walking?

Not only is walking as a mode of transport great for our environment, walking is a great way to improve or maintain your overall health. Just 20-30 minutes walking a day can improve your cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Did you know, physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved fitness levels significantly, when compared to a non-exercising group.

What are the health benefits of walking?

Walking is a weight bearing exercise, as you are carrying your own body weight when you walk. There are lot’s of health benefits associated with walking more. Some of the benefits of walking include:

  • increased cardiovascular and pulmonary (heart and lung) fitness
  • reduced risk of heart disease and other cardiovascular diseases
  • helps manage and improve conditions such as high blood pressure, diabetes and high cholesterol
  • helps with joint and muscular pain or stiffness and long standing conditions such as osteoarthritis or osteoporosis
  • stronger bones and improved balance
  • increased muscle strength and endurance
  • reduced body fat
  • improved psychological and mental health
  • stress relief

How much walking?

As a recommended guideline, to get the health benefits, you should try to walk for at least 20 – 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly.

The 30 minutes doesn’t have to be done all at one time, it can be broken up into smaller chunks, like 3 x 10 minute walks if this fits better with your lifestyle or you can’t manage 30 minutes in 1 go. Although, this may not be advisable in the current climate with our 1 activity a day restriction.

Building walking into your daily life is the most effective way to maintain activity levels. Take a look at the ‘Try 20’ Challenge below. There’s lot’s of ways and simple ideas for you to get 20 minutes of walking into your day.

Make walking part of your daily life

If you can build waling into your daily life, you are more likely to maintain it longer term. Some suggestions to build walking into your daily routine include:

  • Take the stairs instead of the lift (for at least part of the way).
  • Get off public transport one stop earlier and walk to work or home.
  • Walk (don’t drive) to the local shops.
  • Make walking part of your routine, maybe the same time every day scheduled into your diary.

Progress and challenge yourself

Over time, our bodies will tend to get used to physical activity. So if you’re starting to walk more and more, try to increase the intensity of your walking as your fitness levels improve. You can increase the intensity of your walks by:

  • walking up hills
  • walking with hand weights
  • increasing your walking speed gradually by including some quick walking
  • increasing the distance you walk quickly before returning to a moderate walking pace
  • walking for longer

Keep it interesting!

Like anything, if you enjoy doing it, you’ll be more likely to stick to it and make it part of your life. The same applies to walking. There are lot’s of ideas to keep your daily walk more interesting:

  • Pick different routes so you don’t get tired of seeing the same sights, explore places you’ve never ventured to before in your local area.
  • Walk at different times of the day. Fresh morning walks will be a very different experience to a dusk walk.
  • Put on a podcast or playlist to listen to whilst you walk.

Here’s some advice on walking within social distancing guidance.

Here’s a few ideas from Living Streets too.

And when our lockdown restrictions are lifted, here’s some more ideas…..

  • Drive to different places to walk, park the car and enjoy the views and scenery while you walk.
  • Find one or more friends or family members to walk with, walk instead of (or at least on the way to or before!) having a coffee.
  • Explore what’s going on around you, notice the sky, the people, the sounds. Be mindful.
  • Think about local walking groups that might offer additional support. Here’s some ideas.
  • Walk the dog (or your neighbour’s dog or look at sites like ‘Borrow My Doggy‘). Getting a dog can be a great way of encouraging you to exercise regularly if you can take on the commitment.
  • Meet friends for a social walk instead of going for a coffee.

#WalkThisMay #Try20


Working Out at Home, Injury Free

Posted on 29th April 2020 by

“Now more than ever, it’s important we look after ourselves.” This is the message we’re being given and great advice. Alongside following social distancing and isolation guidelines, looking after ourselves is absolutely key.

One of the main ways in which we can do this is by taking part in regular exercise and activity.

But, for many, this is such a big change in routine and habits, we may be finding ourselves doing something totally new. And this can take it’s toll on the human body.

Whether you’re doing Joe Wicks’ daily PE, running lot’s more to make the most of your ‘daily exercise’ or trying a new dance class online, you need to be just as careful!

So, what steps can you take to make sure you stay injury free?

  1. Start anything new gradually. You may be buzzing to do Joe Wicks 9am PE session every day, but if you’re not used to doing a 30 minute exercise session daily, you need to give your body some time to adapt.
  2. Pace yourself. Try and start with a spaced out schedule and build it up gradually. Your body really needs to be able to adapt gradually to the demands placed upon it
  3. Vary your activities. By all means, try a few online video home workouts, but mix it up by going for a walk or cycle (following latest social distancing rules), a bit or gardening, kick around with the kids or some spring cleaning!
  4. Listen to your body! The same principles to preventing injuries still apply! Lot’s of the exercise videos online are very heavy on the knees and hips, with lot’s of body weight exercises such as squats. lunges, high impact activities. These can really cause issues if you aren’t used to doing this type of exercise or do too many or too often.
  5. Don’t binge! Overall, as we’re not out and about so much, we are naturally moving less throughout the day. So, don’t be tempted to sit all day for hours on end and then suddenly jump up and do a 30 minute workout! It’s a good habit to move regularly throughout the day, so you’re keeping lightly active on a regular basis.

If you do find yourself with a new injury, a persistent ache or pain, then we’re still here for you. We can offer online video physio consultations – read more about these here.

If you’ve always thought about trying Pilates but never had the chance or are finding yourself with a bit more time, we also have a new Pilates Online service, with 4 new classes published every week and access to a whole library of Pilates classes. You can sign up here.

#StayHomeWorkOut


goPhysio Online Shop

Posted on 20th April 2020 by

We’ve pulled together a carefully selected list of products that can help you with your rehab, recovery, Pilates and exercises at home. Take a look at the items and click on the links to be taken through to the individual products that your Clinician has recommended.

PAIN RELIEF


COLD TREATMENTS


FOOT SUPPORTS


EXERCISE AND PILATES EQUIPMENT


MASSAGE


POSTURAL PRODUCTS


BRACES AND SUPPORTS


TAPING AND STRAPPING



How to Foam Roll – The Art of Self-Myofascial Release

Posted on 19th April 2020 by

You may be feeling the effects of either doing too much exercise during lockdown, from tackling daily workouts at home without face to face guidance or tackling exercises your body isn’t used to. Or, it may be the opposite, and the lack of activity from not getting out and about so much is taking its toll. Maybe you’re just missing your regular massage!

The good news is, a foam roller could be your new best friend!

Here’s a quick, no nonsense guide to help ease any tight, achey areas and improve your warm-up, performance and prevent injury with some simple foam rolling! It’s all about the fascia!

What is fascia?

Firstly, fascia is a dense connective tissue that surrounds every muscle, joint and organ in the body.

There are 3 types of fascia; superficial, deep and visceral.

  • Superficial fascia lies just beneath the skin.
  • Deep fascia penetrates and surrounds muscle tissue.
  • Visceral fascia helps keep vital organs in place.

Everything in the body is connected through fascia, but some areas are more connected than others, forming thickened sheaths and bands of fascia. These are bundled together, inseparable from the muscle tissue (myo) and it’s accompanying web of connective tissue (fascia), forming a 3D myo-fascial web throughout the body. Think of a 3D spider’s web in the shape of your body & you’re getting close!

When working optimally, this myo-fascial web helps provide support, stability, movement dynamics, force transmission and optimises sporting performance.

Why should I foam roll?

Trigger Point Grid Foam Roller Foam rolling
We like the Grid Rollers from Trigger Point Therapy

  • For warm-up pre running, as it’s far more effective that static stretching (5)
  • To increase nutrient-rich blood flow to muscles that need it.
  • To improve the mobility and flexibility of muscles and joints (4,6,7).
  • To increase athletic performance (8,9).
  • To recover from exercise faster (1,2,3).
  • To reduce inflammation and remove toxins/chemical waste products.
  • Longer term, to break down adhesions in muscle and connective tissue.
  • You can also successfully self-treat minor injuries such as muscle strains and trigger points.

When should I foam roll? 

  •  MB1 MB5 Trigger Point Roller Ball
    A great alternative to a foam roller is the MB1 or MB5 ball

    Before exercise: when paired with a dynamic warm up to increase blood flow to areas that may be lacking it.

  • After exercise: used within a cool-down procedure to flush out blood that has pooled in working muscles and to allow fresh nutrients and oxygen in to kick start the recovery process.

If you’re used to getting ‘hands on’ treatment but the lockdown means this is no longer possible, this can be a great alternative.

Rolling for only a few minutes can have a dramatic impact on the quality of your training session. So, if you’re stuck for time, pre-exercise rolling would provide most benefit.

How to foam roll

Remember this easy guide and apply it to each muscle group that you’re working on.

  • 4 linear rolls (to search the muscle for areas of tightness, we call these ‘hot spots’).
  • 30 second holds on each hot spot.
  • 4 joint movements (to move the muscle underneath the roller).
  1. Underside of the foot (plantar fascia)

TrP Foot roller Foam rolling

  • Place the roller under the sole of the foot.
  • Apply pressure and roll slowly towards the heel and back to the sole of the foot, 4 times.
  • Hold pressure on any hot spots you may find.
  • Once this hot spot starts to reduce, maintain pressure and add in movement of the toes by flexing and extending them all 4 times.
  • Repeat the process 3-4 times.
  1. Calves (gastrocnemius and soleus)TrP Calf Roller
  • Zone A = achilles to mid-calf.
  • Zone B = mid-calf to just below the knee.
  • Roll zone A, followed by zone B.
  • Begin by sitting on the floor with the roller on your Achilles tendon.
  • Place your hands behind you and the other leg on top to add pressure.
  • Roll up and down searching for hot spots. If any are found, hold this pressure for 30 seconds.
  • You can also ‘span’ the muscle by turning your foot inwards and outwards whilst maintaining pressure on a hot spot.
  • Repeat this process 3-4 times before moving on to zone B.
  1. Thighs (quadriceps)
  • Zone A = front of the hip to mid-thigh.
  • Zone B = mid-thigh to just above the knee. TrP Quads
  • Roll zone A, followed by zone B.
  • Begin by lying on your front with the roller at the front of your hip just below the bone.
  • Support yourself with your elbows out in front and the other leg bent up to the side.
  • Roll up and down in search of hot spots. If any are found, hold this pressure for 30 seconds.
  • You can also ‘span’ the muscle by turning your foot inwards and outwards whilst maintaining pressure on a hot spot.
  • Now, once on a hot spot, bend and straighten the knee 4 times.
  • Repeat this process 3-4 times before moving on to zone B.
  1. Buttock (gluteals and piriformis)
  • Begin by sitting on the roller with your hands behind you for support.
  • Shift your weight onto one side as you bring that leg up and cross it over the other.
  • Aim to have the roller ‘in your back pocket’.TrP Glutes Foam Rolling
  • Roll along the length of your glute in search of hot spots. If any are found, hold this pressure for 30 seconds.
  • Repeat the process 3-4 times.
  1. Upper back (paraspinals, rhomboids, trapezius)
  • Lay on your back with the roller just below the shoulder blades.
  • Place your arms behind your head or cross them in front of your chest.TrP Upper Back Foam Rolling
  • Lift your hips off the floor and use your legs to roll up and down the spine.
  • Carefully extend your back over the roller.
  • Add in side bends to target various muscle groups.
  • Again, if any hot spots are identified, hold this pressure for 30 seconds before moving on.
  1. Chest (pectoralis major/minor)
  • Lay on your front and place the roller (or trigger point ball) just inside the shoulder joint, on the pectoralis tendon. Pec TrP
  • With the arm above the head roll up and down in search of hot spots.
  • If any are found, hold this pressure for 30 seconds.
  • Add in arm movements to manipulate the soft tissue underneath the roller. 4 straight-arm scoops should do it.
  • Repeat this process 3-4 times.
  1. Latissimus Dorsi
  • Lay on your side with one arm above your head for support.
  • Place the roller at a 45° angle just underneath your armpit.Lat Dorsi TrP
  • Shift your weight to roll up and down in search of hot spots.
  • If any are found, hold this pressure for 30 seconds.
  • Add in straight arm movements to release the tissues further, 4 movements followed by 4 rolls.
  • Repeat this process 3-4 times.

Here’s a handy videos you can watch to help demonstrate some foam rolling techniques.

Check out our YouTube Channel for more videos.

We also have a handy little download for you here: goPhysio Foam Rolling Super Six

If you haven’t got a foam roller, we recommend the TrP Rollers and balls. We can deliver same day to anywhere in the SO53 postcode during this lockdown period, so take a look here for more details.


References

  1. Pearcey GP, Bradbury-Squires DJ, Kawamoto J, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015;50:5–13.
  2. Macdonald et al. (2014) Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and Science in Sports and Exercise. 2014;46(1):131–142.
  3. Rey E, Padron-Cabo A, Costa PB, Barcala-Furelos R. The effects of foam rolling as a recovery tool in professional soccer players. J Strength Cond Res. 2017;
  4. Bushell JE, Dawson SM, Webster MM. Clinical relevance of foam rolling on hip extension angle in a functional lunge position. J Strength Cond Res. 2015;29:2397–403.
  5. Su H, Chang NJ, Wu WL, Guo LY, Chu IH. Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults. J Sport Rehabil. 2016; 1-24.
  6. Kelly S., Beardsley C. (2016) Specific and cross-over effects of foam rolling on ankle dorsiflexion range of motion. International Journal of Sports Physical Therapy 11(4), 544-551.
  7. Macdonald GZ, Penney M, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. 2013;27:812–821.
  8. Peacock CA, Krein DD, Silver TA, Sanders GJ, von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int J Exerc Sci. 2014;7:202-211
  9. Monteiro et al. Acute effects of different self-massage volumes on the FMS overhead deep squat performance. Int J Sports Phys Ther. 2017; 12(1): 94-104.
  10. Monteiro ER Correa Neto VG. Effect of different foam rolling volumes on knee extension fatigue. Int J Sports Phys Ther. 2016;11(7):1076‐1081.

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave


Staying Active During Isolation

Posted on 17th April 2020 by

As the coronavirus has spread across the World and lockdown continues, many more individuals are being asked to stay at home in order to protect themselves and others. Gyms, parks and other fitness/health facilities are closed for the time being. All of the sudden, everyone’s level of activity has been reduced, which can pose a significant challenge for our mental and physical well-being. 

According to the World Health Organisation (WHO), “physical inactivity has been identified as the fourth leading risk factor for global mortality”. 

Everyone, whether, they were active or not before the quarantine, needs to avoid this sudden sedentarism as much as possible. 

How much activity should I do? 

The recommendations are very simple: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both (WHO). Read more here.

That means you only need to do:

  • 3 x 50 min sessions a week or;
  • 5 x 30 min sessions a week or;
  • 7 x 22 min sessions a week 

in order to stay active, healthy and reduce your risk of mortality. 

What activities should I do?

There is plenty of activities you can do at home to keep yourself active:

  • Gardening: The Spring is coming; it is time to show off your gardening skills! Read more about gardening injury free here.
  • Walking: get up every 30 minutes, walk around the house, around the garden or up and down the stairs. Give your sofa a rest! Take inspiration from the legend Captain Tom!
  • Dancing: why not? The clubs are closed but that doesn’t mean you can’t have fun at home. Get the whole family moving in a dance off competition!
  • Cleaning: now it’s your opportunity to finally get your garage or loft cleaned and organised. You’d be amazed at how much exercise a bit of cleaning actually involves.
  • Try an online exercise class or challenge: there is plenty of information online. You can look for videos on YouTube or sign up for online classes. You can also follow us on our Pilates Facebook Group or goPhysio Facebook Community Group, where we have been uploading exercises you can do at home, challenges and tips on how to manage your health during this quarantine. We’ve also just launched an online Pilates video platform, where you can have access to 16 new Pilates classes a month for just £29 with a FREE 7 day trial. Subscribe now here.

Being healthy is not only about physical activity. Mental health is very important and there’s plenty of ways you can exercise your mind:

  • Establish a routine: whether you’re still working from home or not, keep a routine. The disruption of your normal routine can leave you feeling lost, trying to figure out how to fill all the hours in the day. If you’re at home with the kids, try to plan out activities that will keep everyone busy so you can get some work done. Plan your day, make up your own routine to save you from the monotony. 
  • Be physically active: healthy body, healthy mind.
  • Communicate: time to catch up with old friends and family. Reach out to others. We are all going through the same, we all appreciate some talking. If you’re at home with the family, try to have your meals together and talk. No TV or phones allowed.
  • Relax: time to catch up with all the reading you wanted to do on holiday. Give meditation a try. Have you ever tried Yoga or Tai Chi? Now you’ve got the time, use it!
  • Practice mindfulness: use this time of enforced isolation to slow down and be mindful. We normally live such a fast paced life, we don’t have that luxury, so now’s a great time to give it a try! Read more here.
  • Laugh: time to watch you favourite comedy shows or movies, get the whole family together and play some board games, watch some funny videos and “memes” online. As Eric Idle once sang “Always look on the bright side of life”.

We are all in this together and soon we’ll be back to normality. 

Until then enjoy the gift of time. Use it wisely and stay active. 


Staying active whilst in isolation

What level of Pilates should I do?

Posted on 8th April 2020 by

A question we get asked a lot at goPhysio, as people become familiar with Pilates or have been coming for some time, is

What level class should I do?

We offer 3 levels of mat based Pilates classes, Beginner, Intermediate and Advanced. This follows the APPI training concept, which all of our Instructors have completed.

Now there is access to so many online classes, with less in person and face to face support, it is even more important that people are advised what level of classes to take part in.

At goPhysio, if you’ve been attending any of our Pilates classes for a while, we keep an eye on you and will suggest when we think is the right time for you to try and progress up a level. Without that guidance, Physio & Pilates Instructor, Roz, has put in place fantastic guide to help you identify what you.

So, are you ready to progress and challenge yourself with the next level?

Follow the diagram below to see what skill set you require to start each level.

Challenge yourselves during this time of isolation with our online Pilates classes

Then book a 1:1 review when the clinic re-opens and see if you have met that challenge and are ready to progress to the next level.



goPhysio Rehab Shop

Posted on 7th April 2020 by

We’ve made available some of the rehab equipment we have at goPhysio to help you at this time. With so many shops closed and many items like this now unavailable, we thought it may help some.

We are offering all of these items with FREE delivery to anyone in the SO53 postcode only. Order before 12pm and we’ll deliver that day, after 12pm will be next day delivery.

If you’re not based in SO53, but would still like the option to purchase some equipment to help with your rehab, recovery or activity, please click here, which will take you through to our recommended supplier.

Take a look, and if you’d benefit from any of these items, please do get in touch. We offer a safe and secure online payment system for all your orders.

How do I buy?

  1. Look at the available items above and descriptions below.
  2. Email the details of what you would like to purchase to fiona@gophysiotherapy.co.uk, including:
    1. The item name
    2. How many you’d like to purchase and colour preference (if a colour choice)
    3. Your name and delivery address (SO53 deliveries only please)
  3. You will be emailed an invoice and link to make your secure card payment.
  4. Payment is required prior to delivery.
  5. Any orders placed and paid for by 12pm will be eligible for free same day delivery.
  6. Orders placed after 12pm will be delivered the next day.
  7. All deliveries will be handled with social distancing guidelines. We will knock at the door, leave the item on the doorstep and wait a safe distance away to acknowledge delivery.

Item Descriptions

Pilates Ball – A soft Pilates ball, often used during our classes or with patients with neck pain, to add challenge, support and variety. Comes with straw to inflate. Blue. £9.50

Grid Foam Roller – A 12″ foam roller, with dense ‘grid’ exterior and a rigid, hollow core. Available in black, orange & pink. Comes with our ‘Foam Roller Super 6’ exercises sheet. £39.99.

Grid Mini Roller – A compact version of our full size roller, highly durable, 5″ roller. Available in black or orange. £24.99.

Biofreeze or Ice Storm Pain Relieving Gel – Targeted, effective pain relieving gel to help ease muscular or soft tissue aches and pains. Ice Storm 100ml, Biofreeze 118ml. 1 supplied (please state preference). £9.99

K Tape – Durable, flexible kinesiology tape availability;able in flesh, pink or black. £15.99

Lumbar Roll – Perfect to provide extra support to your lower back when seated. Available in ‘D’ shaped or ‘O’ shaped options. Complete with strap to secure to chair. £22.99

MB1 Trigger Point Ball – A great alternative to a foam roller, to get into the smaller, tight, painful areas and relieve areas of tension and pain. £14.99

MB5 Trigger Point Ball – A larger sized trigger point ball, to ease aches, pains and tension. A great alternative to the foam roller. £27.99

Nano Foot Roller – Designed to increase flexibility and relieve minor muscular aches and pains associated with the foot and forearm. Perfect for plantar fasciitis. Available in two densities, regular (orange) and the extra-firm NANO X for intense relief (black). £22.99

Omni Massage Roller – Ease aches and pains with this targeted massage roller. You can use this yourself or with help of someone else in harder to reach areas, Perfect for shoulder, neck and leg pains. Available in blue, black. green or red. £17.99

Orthopaedic Pillow – Suffering with neck pain or headaches? A supportive, orthopaedic pillow could be your answer. Offering excellent support whilst you sleep. £59.99

Pilates Socks – Are you spending your time practising Pilates at home? These socks offer excellent grip and support whilst you exercise. Available in black or turquoise. £9.99

Spikey Balls – A great way to ease areas of tension or pain, in your foot, arm, back or leg muscles. Small (orange or green) £7, Medium (yellow) £9, Large (blue or red) £11.

Resistance Exercise Band – Useful for practicing your resisted strengthening and stability exercises. Varying resistance from yellow (easiest), red, green, blue, through to black (hardest). 1m length £5.

Therapearl Wraps – Reusable hot and cold packs for pain relief. Gel pearls, that remain flexible to accommodate the area and hold the temperature. Comes with a handy strap to keep in place. 3 options available:

  1. Back wrap – for lower back area £24.99
  2. Neck wraps – for neck and shoulder are £24.99
  3. Sports wrap – a smaller pack for legs, ankle, elbow, wrist etc. £17.99

Neck Heat Pack – A non-lavender filled heat pack for the neck and shoulder area. Gently eases aches and pains, softly moulds to the area and holds warmth in a comforting way. £17.99

Vulkan Support Straps – Trying to keep active but pain stopping you? Worried about an old or ongoing injury but can’t get help? A support can be really helpful to give you more confidence. We have the following supports available:

  1. Vulkan ankle wrap £17.99
  2. Vulkan knee wrap £17.99
  3. Vulkan patella strap £19.99

We can also offer online video consultations, if you need help or guidance using any of the equipment or with your injury. Take a look here for more information.