End of 2009 at The Physio Place - Start of 2010!!

What at exciting end to 2009!! The Physio Place's clinic in Bristol's Westbury Park is officially open!! 80 people joined the team and me for mulled wine and mince pies to mark the occasion on 17th December.

Now we're eagerly anticipating what 2010 has in store.

Things we've already got planned for January include the starting of several new pilates courses and free 15 minutes physiotherapy assessment and advice sessions.

If one of 2010'a resolutions is to get fit or improve in a sport or fitness activity we can help. Having a good core is often key to maximising your performance. The Physio Place is now able to offer pilates so if this is something you're interested in you'll probably want to know more about our classes. We offer small classes, 1-2-1, 2-2-1 or 3-2-1. making sure you get the attention and guidance you need to get the most out of the course. Courses are pre and post natal and fitness pilates. Exercises can be tailored to help with your sport, fitness. A local running club has already benefitted from a course we started in November where a large part of their exercises focussed on their running needs.

If running is something you're hoping to get better at why not book in for a 20 minute free running analysis session - available throughout January. It's the best way to minimise potential injury and get the best out of your efforts!

If you're interested in finding out more about how we can help you or if you have any questions please don't hesitate to contact me on 07984203698 or email jemma@thephysioplace.com and quote this blog.

Happy New Year!!

THE JOYS OF OPENING A NEW BUSINESS...!!!

So, I thought I was really organised......!!!

I spoke with an accountant, set out a business plan, got the finance sorted, added 10% to all my quotes, did my research on each item and bit the bullet.

I was going to open my first physio clinic and I couldn't wait :-) !!

Excited by the journey and the prospect I hit the walls at top speed with the colours of my recently branded logo. A few friends helped out and progress was great....'should be done by the end of the weekend' my sister and I decided by about lunch time on Saturday!!

Nearly 2 months later and we're open. Not fully kitted with pictures and tables for coffee etc but the treatment room is looking great and the new loo - glorious!

I've learnt LOADS!! Doing this on your own is no fun, but have a friend or two and it's a whole different ball game.

We celebrated the purchase of the first plants, we painted everything within an inch of its life and then painted it again, we've cleaned and shopped and research over and over again and still there's more to do...and spend.

We have had some happy times en route though. BT connected the landline....yeh....at last we're live to the world, then we decided to take a rather large BT box off the wall, cutting the cables as we went and before we knew it the line was dead too. Oh dear what had we done!! Thankfully, it wasn't our fault but there was a moment or two of concern and laughter/disbelief!!

Sourcing people to help with our mission has also been an interesting journey, from those who turn up on time and those that don't turn up at all, those who, no matter how much you beg, for some reason just won't give you a receipt for their work, those who's skills are decidedly dodgey, to those who were speedy, honest and did a great job.

Now, at last, the heating is on, the landline connected, the signage up and the team at the ready. The excitement is tangible.

......Can't wait to see what's ahead.....

COASTAL RUNNING TRAINING!!

Oh my goodness, where's the time gone...I cannot believe it! In just under two weeks I will be taking part in a 10k coastal run in Cornwall! I'm not entirely sure how I managed to be persuaded to do this.......my mother assures me 'I'm too old, not a runner and will probably never recover'!! She could be right!. However fellow British Military Fitness friends (or BMFers, as we're affectionately known!) have encouraged me that I'm more than capable and 'it'll be fun'!! So I booked. Staying in a caravan....another story altogether but hey......there'll be about 12 of us from BMF, Bristol braving the various distances of 10k, half and full marathon. I'm assured it'll 'be beautiful, as long as it's not too windy, wet, hot, cold, hilly, muddy.....etc...etc.'!!

Not naturally choosing to run long distances - 5k has always been more than enough in my opinion - I've had to consider a few things.

Kit - I need kit for this. Great a chance to go shopping I thought but now have more lycra than I think is really healthy and trail shoes, what 'depth of tread do I require' ....and so a new door opens to another world and language!!

Fully kitted out I started my training. Up hills, down hills, interval training, long distances, sprints..oh I've followed the advice!!. The million dollar question is.......will what I've done really be enough!!??

I hope so. As long as I get round in one piece and can still walk the next day I'll be happy!

On a plus side - and this is a huge plus. Bristol is a beautiful city. Running around this city gives a huge diversity of landscapes and people, Ashton Court and the Downs, the Docks and Clifton, truly spectacular. I've seen dog walkers, mums and pushchairs, fellow runners, students picnic-ing, people sitting in cars relaxing, golfers, walkers, older, younger, police on patrol, people out riding, mountain biking and climbing, some who I think were considering fly-tipping and looked very suspicious! others, with faces painted, trying to tie up a banner illegally. Patient's have reported seeing me out training, not a good look I can assure you but certainly even less so on the homeward stretch up Bridge Valley Road!! Oh the joys.

Now for the handy hints that this blog aims to offer.....
1. Endurance life (should you wish to join this madness are the company that we're doing this through.
2. If you're doing hill running don't forget to increase your calf stretches, dropping your heel over a box to add to the stretch should help. You'll also need to make sure that you have enough strength through this range to get the most power out of each push.
3. Make sure you have strong bottom (gluteus maximus and minimus) and hamstring muscles for running both up and down hill. If you're not sure whether they're strong enough or not, try squeezing these muscles next time you're going up or down hill and see how much more strength you can recruit.
4. Don't forget to be well hydrated before you go out and take a phone if you're going on your own!
5. Quads stretches are also helpful to prevent anterior knee pain. Make sure you keep a neutral pelvis throughout this stretch. This will ensure you get the most out of the stretch.
6. Core stability is key for endurance. Without it you (especially your legs) may well tire earlier than expected.

If you'd like any more information on this or any sports injuries running or otherwise please do not hesitate to email jemma@thephysioplace.com or call.

DOES YOUR BACK ACHE WHEN YOU RUN?

Running analysis is something I really enjoy doing, as it is a great way to see how runners are moving, helping to identify which muscles are working and show potential areas of problems which can contribution to back ache.

Back ache, which can be due to a number of different reasons, is often seen as too little or too much mobility of the spine which can significantly affect performance.

However it cannot be assumed that the problem rests solely with the back itself as tightness and weakness of muscles and/or altered foot, knee and hip mechanics can all have an impact on our spine.

If you are suffering with back pain which is stopping you from running I advise that you contact a qualified chartered physio to address the specifics of your presentation/problems.

If, for example, you find that you occasionally feel back ache at the end of run, I would advise you to have your running analysed by a physio who specialises in this to identify the likely contributing factors.

If you would like some simple pointers on how you might be able to get your back and core muscles into action - which may help with your running performance the following may be helpful. However again, if you struggle with any of the exercises or any of them aggravate anything I really would encourage you to see a physio for specific advice about your needs.

Ok here goes. First of all - a good posture is essential. I know physios go on and on about posture but it really is very important. As many of the muscles that keep us upright and mobile are attached to our spine and pelvis, getting our back curves and pelvis into the right position helps to get the best control/length/strength from our muscles.

One suggestion you can try to help get a good posture is to imagine there is a piece of string attached to the top of your head pulling you upright - please note though - this is not about sticking your chest out!

Next, core stability. I've just had a look at some of the websites that show core stability exercises and they tend to go straight to doing exercises like the 'plank' and 'oblique strengthening'. I strongly recommend that these exercises are NOT the first ones you undertake. I suggest the first muscle that should be addressed is 'transverse abdominus' - which acts as our abdominal 'corset'. This muscle is the deepest abdominal muscle and goes all around our trunk. There are a number of ways to try to activate this muscle one way is to try tightening your pelvic floor muscle - not your 'washboard' - and remember to keep breathing!

The next key muscle is 'multifidus' which runs either side of the lower spine. Try taking a light weight in one hand and raising a straight arm forward - this will work the opposite back muscle - repeat on the other side - remember to keep your good posture throughout!

Assuming you are not in pain and that the muscles mentioned above are working well, why not have a go at the more challenging exercises on this link

Earlier I mentioned the contribution to back problems that altered foot, knee and hip mechanics can have. One key way to help address some of these problems is with making sure you have the right trainers. I keep coming back to the importance of trainers but it really is vital to get this bit of kit right and also remember that trainers don't last forever! Most will be good for between 400-500 miles then will need replacing. Make sure you go to a good shop which looks at you running. Try on a few pairs to make sure you've chosen the most comfortable one for you which also offers enough support.

Hope that helps.

STRETCHES FOR RUNNERS

Over the last couple of days I have had several enquiries from runners about which stretches they should be doing for their legs. I found this website that I think is particularly helpful link - have a look at stretches 1-4. These are good for the legs and won't put any unnecessary stress through your low back when doing them - always a good thing!

MARATHON RUNNING AND HOW TO AVOID KNEE PAIN

Thankfully the number of skiing injuries coming into the clinic at the moment is small, however running is a different story!

With what seems to be an interesting interest in people having a go at running anything from a 5k to a marathon, the number of knee and ankle problems is high.

I've listed here a couple of handy hints that I have found to be the main contributors to problems. First of all trainers!! It's essential that the "green flash" from school are NOT use for running!! Make sure that you visit a good running shop and have your running looked at. Try on a few different pairs to see how they compare. Shops in Bristol include Easy Runner and The Sweatshop, Next Generation Health Club.

Another key problem seems to be the length and strength of leg muscles. By stretching regularly - front and back thigh muscles (quads and hamstrings) and calf muscles, you will help to maintain flexibility and by making sure that muscles are also strong enough. Quick tests to try - hopping 30 times - does one leg tire before the other? If you have access to a leg press - what weight are you able to push on each leg - is there a difference between the two? Whilst lying on your front can you hold a static knee bend against a reasonably firm resistance between the angles of 90 degrees and an almost straight leg? If there are differences they ought to be addressed.

Next, how is your balance? Are you relatively stable when standing on one leg on an uneven surface - does running across uneven ground create problems? Practice standing on one leg on an uneven surface like a trampette/wobble board or perhaps a cushion (if at home)- if quite challenging - you may need either more practice or perhaps some strengthening exercises/support for your feet/ankles.

I know it's hard to know how we look when we run but running at a speed that is right for our form can also help reduce problems. Too much speed without good muscle balance and core muscles can contribute to lower limb problems but also can affect our backs and shoulders too.

To get the most out of your training and enjoy the journey - cos it should be fun!! - the key points are get the right kit, follow a good training programme including healthy eating and if you're at all concerned about an ache or pain - that isn't improving despite my handy hints! - have a chat with a physio and find out what the best plan of action is.

Info on Knee Injury

Seeing a lot of knee injuries at the moment and discovered this site which has some useful material.