|
Mothering Sunday
Show your mother how much you care
...
She deserves a treat - massage vouchers
available |
|
|
|
|
Preparing for the
Marathon
|
|
Greg says " With only
2 months to go to the London Marathon, it is as
important as ever to ensure you are taking
adequate rest and doing an effective warm up and
warm down in your training
programs.
Stretching
after a run, getting a sports massage on your
weary legs (or anywhere!) or simply taking a few
days off from pounding the pavement is an integral
part of training. Without appropriate rest and
recovery, your performance will suffer and the
risk of injury will increase.
In the 3-4
weeks leading up to the race, you should start to
taper. Tapering is
the time in training you cut down the volume
(reduced training miles) but maintain the
intensity to ensure you keep your fitness levels
up, giving you better recovery between
runs.
After the
taper phase, its all about the run. If you develop
any symptoms, nip it in the bud by coming straight
to us for diagnosis and treatment. Don't
lose that place in the Marathon.
Good luck and
avoid that dreaded wall!"
Karthik
says " Each of us differ in the way we
walk and not all of us have the same kind of feet
but here are a few tips when buying a running
shoe:
1) Make sure the size of shoe is
correct (you must have one thumb breadth from your
longest toe to the inside front tip of the
shoe.
2) The heel counter must feel firm and
should not be floppy when you press it down
forwards.
3) When you compress the shoe, holding
at both ends, it should not bend excessively at
the mid section, but rather at the front 1/3rd
where our toes normally bend when we walk or
run.
4) When you twist it, holding at both
ends, it should be reasonably firm.
This isn't the whole story as there is a lot
more to consider when it comes to different foot
types which I will discuss in another issue.
If you develop problems please do book in
with me for a full orthotic assessment.
Until then run safely!"
Christina adds: "Make
sure your shoes are not more than 300 miles 'old'
or they will not afford the necessary support and
cushion effect. Contact us for advice on
specialist running shoe shops"
click here to request
an
appointment |
|
020
8847 1887
|
Pre and Post Marathon
Massage Offer
Reduced to £40 for the
period 17 - 30 April 2010
only |
|
|
|
|
| For
Sale
Wheatbags for neck or back
Price still held at
£16.00
Spiky Balls -
£6.50
Hot/Cold Packs - £6.50
Foam Rollers - £21.00
Lumbar Rolls -
£12.99
Please contact our reception here: |
|
|
|
| Join Our List
|
| | |
Hello,
After all the
snow and ice and the coldest winter for
nearly 30 years, we are all looking forward
to getting out and about, whether its in the
garden, walking, summer sports or perhaps the
Marathon even. We hope the tips to keep
fit and well in this Newsletter will be
helpful. I hope you enjoy reading
it! Click here to visit our website for
more information about us.
|
| Time to go into
the garden .... |
Now Spring is stirring in
the garden, the bulbs are peeping through the
frozen ground, our backs need to be prepared for
the work ahead!
Those few extra pounds put
on at Christmas and the fading exercise regime (if
it was ever started) may need some refinement to
help you with the digging and bending activities
the back will be doing.
Top 10 tips from our organisation
(CSP):
Before you
start a gardening job, assess the equipment and
number of people needed. Often a job is larger
than expected and you underestimate your
ability.
As
with any exercise, remember to do some gentle
stretches. Suitable exercises can be found in the
publications section at www.csp.org.uk
When moving
heavy soil or cuttings, divide the load into
smaller more manageable amounts. Use a wheelbarrow
if possible and make several trips.
If
potting containers or hanging baskets, place them
on a raised surface to reduce bending.
If
kneeling in the garden, place a small piece of
foam or padding under the knees to limit the
stress placed on the joints.
After periods
of sustained or repetitive bending, such as
digging or weeding, stand up and gently lean
backwards 5 - 10 times. Take breaks often and
drink plenty of water.
When lifting,
keep the load close to your body. Bend from your
knees (not from your back) and push up with your
legs.
Move with
your tools and use them correctly. When raking,
digging or weeding, move to the areas you are
tending instead of stretching out. When mowing the
lawn, keep your body in line with the mower and
keep an upright posture.
Beware of
uneven steps, slippery paths and broken paving
slabs. Wear suitable clothes and sturdy footwear.
Put
tools away when you are finished with them. If
left lying around, they can cause serious
injuries. Be especially vigilant if there are
children or pets in the garden.
Christina
adds "try kneeling and support
yourself with one hand whilst weeding instead
of squatting which strains your
back".
|
| Time to get on
your bike ... |
Stewart says "Get your bike set up
correctly! Or risk injury.... "
When a
cyclist presents with an overuse injury related to
their cycling, the Physiotherapist needs to gain
an understanding of the following areas to
determine the underlying
cause:
- The athlete's
anatomical alignment i.e. how straight your leg
is whilst riding.
- Musculoskeletal
function, for example, how good your abs and
gluteul muscles are.
- Bike set up i.e.
seat height, distance from handle bars
etc.
- Training
history and/or changes to
regime.
 It is imperative
that your bike set up
is correctly to suit your body and to achieve
efficiency.
Measurements include:
- Leg
lengths
- Q angle
(alignment of thigh with lower
leg)
- Foot
position relative to shin
bone.
A poor set up will
lead to injuries so don't delay, come in and let the
experts help you
Book for an assessment with Stewart or
Greg.
click
here to request
an appointment
020 8847
1887
|
| Easter Opening Times
.... |
We will be open as usual until Thursday 1st
April and from Tuesday 6th April.
There will be appointments available with
Greg and Stewart on Bank Holiday Monday, 5th April
2010
click here to request
an
appointment
|
|
Alternative
Practitioners who hold clinics
at
Ealing Physiotherapy
Kim Chan
Acupuncture
and Shiatsu
07947361021
Jo
Simmons
Reflexology
Dipika
Joshi
Nutrition
07961 174217
Kim, Jo and
Dipika make their own appointments on the
above numbers but messages can be left for them at
the
clinic |
| 020
8847 1887 |
|
|
|
Contact any of
our physios directly by email:
and for Christina:
|
|
|
|
| |
| |
