Runner’s Knee - Runners Knee is the common and broad term to describe any one of the several conditions which affects the muscles around your patella (knee). It it called Runner’s Knee as in the majority of cases it does affect runners - it can affect anyone from beginners to advanced runners.
There is no doubt that the human body can be very resilient. Short of regenerating new limbs, our bodies are capable of recovering from large amounts of damage, including broken bones. With this in mind, many people are happy to let nature take it’s course following an injury, thinking that seeing a physiotherapist will only act to speed up already healing tissues.
Shin splints is the name given to pain in the shin or front of the lower leg, which is usually caused by exercising. Shin splints are caused from the overuse and stress on your lower legs – Anything that involves running can trigger them. People who participate in high impact sports or anything that involves intense running are more prone to the injury due to the added pressure on their legs.
Tennis elbow is the term given to the pain around the outside of the elbow. Its medical term is lateral epicondylitis. Although this injury is very common within tennis players, it isn’t always caused by playing tennis.
There is no doubt that the human body can be very resilient. Short of regenerating new limbs, our bodies are capable of recovering from large amounts of damage, including broken bones. With this in mind, many people are happy to let nature take it’s course following an injury, thinking that seeing a physiotherapist will only act to speed up already healing tissues.
Shin splints is the name given to pain in the shin or front of the lower leg, which is usually caused by exercising. Shin splints are caused from the overuse and stress on your lower legs – Anything that involves running can trigger them. People who participate in high impact sports or anything that involves intense running are more prone to the injury due to the added pressure on their legs.
About a Rotator Cuff Injury
A rotator cuff is the collection of muscles and tendons that keep your shoulder stable, a rotator cuff injury occurs when there is a tear or inflammation in the muscles and/or tendons. With the injury located within your shoulder, it makes it very difficult to do everyday tasks (anything involving lifting your arm above your head).
Chronic knee pain is the reoccurring/long term pain, inflammation or sensitivity in one or both of your knees. This is pain that stops people doing a lot of activities in their everyday lives.
There are cases of knee pain that can be caused by an injury or accident and be just as painful but can heal without treatment over time. Chronic knee pain very rarely goes away without treatment.
At The Physio Rooms we know that back pain can make you feel helpless.
Many people do not know how or why they have back pain.
It is often a combination of awkward working positions, lack of movement (sitting for a long period of time regularly) or the repetition of tasks that compromises a good posture.
Tom Goom, our Clinical Lead at the Physio Rooms, is a Running Injury Specialist and expert in gait analysis. He teaches other Physiotherapists around the country on his extremely popular Running Repairs Course and has been consulted by leading researchers on the topic. Today he shares his views with us on running gait analysis.
We are pleased to announce another great partnership with The Physio Rooms. Sally C. Davis is a qualified Meditation & Mindfulness Practioner and SMART coach. She teaches stress management and relaxation techniques through workshops, drop-in’s and long term courses.
Dan Lawson is a local legend in the ultra running world. His record is impressive; He runs for the GB Ultra Team, the current world and European champions at the 24hr distance. He is a world record beater for the longest distance run in a week on a treadmill (completed in a tent outside Jubilee Library) and he’s the course record holder for Ultrabalaton, Steenbergen Ultra, Grand Union Canal Race and the Ridgeway Ultra.
Are you frustrated by an ongoing tendon injury? Do you want to optimise your rehabilitation process? The good news is you can, tailoring your diet can actually aid your recovery time.
In the last newsletter Fran discussed how eating certain foods, in the right amounts and at specific times can help speed up the recovery time of muscle tears. The same approach can be also applied to tendon injuries.
Wouldn’t it be great if there was something you could do which would complement your physio programme, helping to speed up the process of recovery? The good news is there is, your diet.
What you eat, when and how much is an important but often overlooked part of the rehab process. Research has shown that a good nutrition programme can help the rate at which tendons and muscles repair, positively influence the inflammation process and minimise the rate of muscle mass loss during the rest and recovery period.
We all know that over the last few decades, with the invention of machinery and modern day technology our lives are easier. We have as a society become more sedentary. The average Brit sits around 9.5 hours a day, then another 7 – 8 hours sleeping, our bodies are only active for around 7.5 hours a day. How do we make sure we incorporate more exercise in to our lives? Here are some guidelines to assist you:
download
BarMob are one of the UK's largest and most active Calisthenics and Street workout teams. We base the foundation of what we do primarily on Bodyweight training. We are lucky to have The Physio Rooms in partnership with us. They help us in maintaining what we do and performing, competing and teaching all year round.
Mike and Hove Physio team help us to be at our optimum and in turn this helps us to teach others learning the discipline the importance of good technique and the benefits of looking after yourself when training this sport. Through our partnership we are provided with; in clinic support with treatments of massage, manipulation and taping for our various aches and pains. Mike follows this up with analysis of technique and strength and conditioning programs to help us manage injuries and reach peak performance for events throughout the year.
5748099_orig
Mike played a key roll recently when the BarMob took Sweden by storm at the Fitnessfestivalen in Stockholm! Mike worked closely with our athletes to ensure peak condition before the event. Paul took 1st in the men's and we got a 1-2 in the women's with Paula taking 1st and Tori 2nd! We couldn't have asked for a better result! Big respect and congratulations to all the other athletes, and a massive thanks to Mike and The Physio Rooms team for all their help and support.
#clashofthebarz #fitnessfestivalen #stockholm
By Tori Beaumont (Queen of the BARS)
3363168_orig
Some people will spend most of their lives on a constant diet. Why can some people lose weight, what appears to be effortless? Yet others find that it is a real battle and nothing appears to work? The common mistakes people make when trying to lose weight:
• They have not fully committed to losing weight (they are giving it a half-hearted attempt) • You try a new ‘fad’ diet that some celebrity is endorsing and you’re not losing weight (no body is the same, therefore what works for one may not necessarily work for another) • Goal setting – give yourself a realistic, sustainable goal is to lose a steady 1 – 2 lbs a week, rather than in 4 weeks I want to lose 1 stone • Are you accountable for what you are eating and drinking – keep a food & drink diary • Remove any temptation from your reach or sight • Unorganised shopping – buy the majority of the shopping once a week, plan your meals and only buy the foods you require • Ask support – tell friends, family & colleagues you are trying to lose weight and they can support you, some may even decide to join you • Drink enough water – if you are not drinking enough and become a little dehydrated thirst can be mistaken for hunger • You can’t control your portion sizes or have a 2nd helping – use a smaller plate and remove the option of a 2nd helping
So what can you do to help lose weight and keep it off?
As a personal trainer and exercise instructor Our team encourages clients to:
1. Take a photo of themselves 2. Track what they are eating, you can use apps like MyFitnessPal 3. Weigh themselves weekly (though this can be demoralising if you have plateaued – keep going) 4. Measure themselves – often you may not lose weight but the inches are dropping off 5. Drink plenty of water 6. Make meals from scratch 7. Remove sugar from their diet 8. Exercise – as it helps with calorie deficit. Although the main benefit is you feel better within yourself and your health starts to improve along with fitness 9. Become more active – use an activity tracker to encourage you to walk more, it’s free and you can fit it in to your everyday life. Aim for a minimum 10,000 steps 10. Eat more vegetables and no more than 2 pieces of fruit a day (fruit still contains sugar) 11. Add variety to your life – try new things, different food, recipes and exercise to avoid boredom setting in 12. Ask for help – if you feel you can’t do it alone seek the help of a professional whether you go to a slimming club, join a gym, hire a personal trainer, they are all there to guide you and give you support
If you have struggled with your weight and want to now lose it for the long term I will soon be running classes to help you - we will exercise, have a weekly weigh in, provide ideas on food choices, write food diaries and encourage you along the way.
Get in touch to find out about the 12 week challenge sjpfitness@gmail.com.
