Treating & assessing patients (Online / Face-to-Face) during and post-lockdown; I’ve seen and heard different perspectives, opinions and behaviours in dealing with injury and pain and I completely understand all of them, because there are different variables on our lives during the pandemic which are probably different/more intense. Despite the changes in our lifestyles and circumstances during the pandemic, I feel…
5 Tips to Return to the Gym Post Lockdown 21/07/2020
Finally the gym doors are open from 25th July in the UK! I’m sure this will bring a huge feeling of relief & satisfaction for those who have missed their gym routine, and those who want to start join & getting the benefits of exercise after lockdown. It’s really easy to make mistakes especially when you’re desperate to make up…
Window of Opportunity – Ankle Inversion Sprain Rehab 16/04/2020
Last week, I tripped over while running and fell over without any grace at all! It happened so quickly I wasn’t sure if I sprained my L ankle or just bashed it on the ground! Luckily I escaped with my L hand & knee grazed badly & probably a few laughs from someones CCTV footage! Therefore I haven’t practised yoga,…
Window of Opportunity – Lockdown Lunges 01/04/2020
Here are the 1st videos for the lower body in the ‘Window of Opportunity’ blog, focussing on Lunges! I think lunges are a great lower body exercise with so many variations. I recorded 16 variations in the 3 videos, and yes my legs were sore afterwards! I’ve kept the theme for the ‘Window of Opportunity’ blog, which is to use…
Is Yoga Underestimated? 06/12/2019
I have to admit, for a long time I thought Yoga was either too easy, you needed to very flexible to do it, or it wasn’t physically hard enough for me. It wasn’t a challenge. Growing up, I loved being a part of and watching team sport. I watched every sport on TV regardless of what it was with admiration of…
Should Kids Weight Train? 29/10/2019
This is a very common debate that I hear, or a question that I get asked. There’s a lot of fear behind kids going to the gym hurting themselves, or injuring themselves by lifting weights. I’ve also been told that parents believe weight training will stunt their child’s growth. But what does the evidence say? Does Weight Training Stunt Growth?…
“It is just a niggle, I’ll rest it & it will go away”… This study says otherwise! 21/02/2019
You must have experienced that niggle in your back, ache in your shoulder, or a slight twist of a knee or an ankle and thought, ‘No it’s fine, I can move it, it will be OK. I’ll just rest it for a while and it will just go away’. Then you forget it for a few days. Then out of…
Marathon Training Plans – Are you missing these pieces to the puzzle? 27/11/2018
Who got the exciting news that they have a ballot place for a Marathon in Spring 2019! I’ve see so many social media posts either celebrating the rare ballot place, sharing their fundraising or the disappointment of missing out…again! As we start to approach the end of the year, many runners start to prepare their training plans for Spring…
Beckenham Half Marathon Warm Up Routine 20/09/2018
I regularly get asked the simple question…’How do you warm up for a run?’. My answer is that I focus on the areas that I feel particularly tight or weak in at the point. I do try to change it up, there are a wide range of exercises to choose from. Then I usually get asked a second question along…
The ‘Training Load v Load Capacity’ Balancing Act 19/02/2018
My 1st Infographs look at the balance between your training plan & recovery, for any event and sport. I’ve decided to use running as an example as it’s marathon season. The factors towards us getting fit for an event are simple: create a training plan and stick to it. Get a running buddy or join a club, eat, sleep and…
Weeks 3 & 4: Going from one end of the spectrum to the other…Lazy to successful! 14/09/2017
Week 3 started on Bank Holiday Monday (26th August) and I don’t particularly like Bank Holidays when I’m busy at the clinic. Everything is squashed into less days and I feel a fair amount of pressure to get things done and manage everythiing. This week I had more pressure as I ‘m getting my fitness back and needed to keep…
Week 2 – Yoga, Bambi on ice, Mobility & increasing the intensity 31/08/2017
When you attend your 1st Yoga class on a Friday night, you know your life has changed! I was scragged into a Yoga class for beginners last Friday night, but in the morning I ran for the 2nd time this week without any issues. Friday morning I completed another run which added to some invaluable time on my feet. I…
Stretching the muscle at the front of the shin: Tibialis Anterior 17/05/2017
Shin pain, there’s nothing like it! It can be very debilitating for a running or cycling endurance athlete. Or those who are aiming to improve their fitness for/or in pre season training for Rugby, Football, Hockey etc, where you run a lot on hard ground. It can be a strong and intense pain while training, which sometimes doesn’t go away with…
Kneeling Hip Flexor Stretch Tutorial 01/03/2017
This is a great stretch to open up the front of your hips! If you are suffering from abdominal, hip or groin pain approach this stretch with caution, as you may aggravate your current symptoms. Get permission from your sports injury therapist or GP to make sure you can perform this stretch. This stretch is very effective for those pounding their…
Dynamic Stretches for the Calves 16/02/2017
On today’s post I’ve got 3 quick videos showing you how to warm up those tight calves ready for a run! All you need is a stable object like a wall! I would perform these stretches after a pulse raiser (light jog for at least 4-5 minutes) just so the muscles get a bit warm. These simple stretches were very…
Effective Calf Foam Rolling 02/02/2017
Many of us avoid foam rolling the calves because of the pain and lack of upper body strength to move along the foam roller. Some admit they foam roll in front of the TV for distraction! This video below shows an effective way to get the most out of the foam roller on your calves without using much upper body…
Advanced Single Leg Calf Raise 24/01/2017
This is a great exercise to improve strength for those who take part in sports where you need to run. The calf muscle group is made of two muscles, Gastrocnemius and Soleus which both attach onto the Achilles Tendon. When we run the calf muscle group is under a lot of pressure as it may have to cope with loads…
Foam Rolling Tutorial Medial (Inside) Knee 21/01/2017
If I’m honest, I have a love hate relationship with the foam roller, and that’s mainly from my personal point of view! On a serious note, focussing on using my foam roller more contributed to my recovery from my injury sustained in Brighton Marathon 2014 and allowed me to run The Wall Ultramarathon 11 weeks later. I can also tell…
How to avoid Knee and Back pain while Gardening 22/07/2015
Now that the weather has become a bit more consistently nicer and warmer, some of us start our annual hobby of gardening. Gardening is often overlooked as a physical activity and can be hard going on our bodies, particular areas of concern are lower back and knees. Here are some simple ways to prevent injuring your lower back or knees…
Phases of Soft Tissue Healing 12/06/2015
Frequently clients or players have stated that they don’t understand the reason behind swelling & bruising when they sustain an injury. I think it is important to help them understand the processes of injury healing as much as possible, so I briefly explain in Layman’s terms the process & the appropriate rehab. It is essential as a therapist that I…
Bromley RFC 2014/15 Dec-Feb 03/06/2015
After the draw in Heathfield in November, we had a welcome week off from a match. First fixture in December was away at Dartfordians, where a win would keep us in contention with Dartfordians & Horsham for promotion to London SE 2. Defeat would create a cushion between us and them. Preparations on matchday were disrupted due to a…
Bromley RFC 2014/15 Aug-Nov 03/06/2015
As many know, Bromley RFC 1st XV won the RFU Senior Vase National Final at Twickenham beating West Leeds 20-10. Not only was this an amazing experience but it was the best send off for those who are leaving, including me after 7 seasons. I wanted to publish a few posts summarising the entire season from my eyes, to…
Got a sports injury? Get advice/help from a Sports Injury Therapist 06/08/2014
Firstly, this isn’t a post to get everyone to book in with me. The aim is to help you make the right decision, as over the years I’ve heard many who have made the wrong decision. If you’re in pain from training or playing a sport/activity regardless of ability, seek advice from an injury therapist eg a Sports Therapist, Chiropractor,…
