The Biggest Bang for Buck!

Deep down we know we aren’t standing correctly, sitting ergonomically or moving well enough if we are really honest with ourselves…
In fact we have forgotten how to do simple movement  patterns. There are patterns which are fundamental to our existence like the humble squat…
It has been part of our evolutionary biology.
And is still important today! Read the whole article

You need to be able to squat if you are

 

*  an athlete looking to avoid injury

* an athlete looking optimise performance

* an older person struggling to pick up your mail from the floor

* a new parent picking up your baby from the floor

* an older person struggling to get out of the bath.

We begin the long decline into weakness, stiffness and poor movement patterns from kindergarten when we are thrust into chairs to sit for 6 hours a day.
kidtv
Some people have parents who let them sit another 3-4 hrs in front of the i Pad or TV when they get home…
Over the next few years, hip flexors and anterior shoulders get tighter, gluts and abs get weaker, Achilles tighten up unless they actively do something to maintain their muscle length and maintain their joint range of motion.
Thankfully many kids do and for a while they may play football, do gymnastics, trampolining – whatever.
Many people sadly give up sport when they hit late teens or start to do less activity.
As an adult, the rot often continues and we often get sucked into less and less activity due to work and family commitments.
When we return to sport in our late 30s or early 40s.. It is not long before “twang!” And tweak! Slipped disc, torn Achilles, plantar fasciitis or knee pain.
backtwang
If you are unlucky enough to consult someone not skilled in human movement, you will get some inadequate answer like ” it is your age… Better stop running, or stop gym, or stop weights….”
Oh my gosh…I get do frustrated when I hear these reports….
Most of these people can be completely pain free in 2-3 weeks once the problem is diagnosed correctly, treated and the person shown how to move their body better, strengthen up the weaknesses and lengthen the tight bits. They can return to running, lifting or whatever they want faster, stronger and pain free!
Unless you have have a traumatic accident- rugby tackle, car accident etc or a medical pathology you should NOT have mechanical pain in your body.
This is just a sign there is imbalance and misalignment.
The squat is a metaphor for your life- for most people- they have already begun losing range of motion in their knees, hips and ankles, some will not have the strength to do a full squat- backside to your ankles, some just cannot get into that position- and start to compensate by rounding their back or rotating their feet out.
HipSquat
The human body has been evolving for millions of years- we have certain fundamental movement patterns that our bodies are meant to do.
If you get things like the squat right- (and do it!)- everything will improve- all your spots- whether that is running, kick boxing, beach volleyball, or simply unloading the groceries.
You will feel better, look better and slow down the ageing process- massively!
This is so important.
Contrary to what some of these so called “experts” tell you”:
Squatting is not bad for your knees
Squatting is not bad for your hips
Squatting is not bad for your back
In fact quite the opposite, squatting is necessary to maintain the health of these areas.
couple squat
Of course if you have not done this for decades- you may have a few protests in the joints at first, you may need to learn how to do this again.
Over the years if we sit in chairs most of the day- we will not have the range of motion necessary to do this.
You will need good technique and not load up the weights until you can do the basic movement with good technique and pain free.
If you do not squat you will age before your time….100%!
But I know someone who…..
poorquat
Yes -some people are fit who have a rounded back
Yes -there are people with terrible posture who can squat hundreds of pounds..
Many of these people are an accident waiting to happen….
People who start squatting  with too much weight, too soon are fighting a bigger problem…their ego.
Instead of learning the correct technique, and getting their muscles back in balance ( ie some flexibility work), any joint restrictions treated properly, they load up excessive weight, get injured and then blame the squat, the gym,the trainer- anyone else they can find except themselves.
It is the same with running. People do not do the stretches, they do not bother with core training, they have never consulted an expert on how to run correctly..
And even worse they persist in running through the pain day after day with the mistaken view  that “oh well runners have pain…. This is normal”
run
There is overwhelming evidence that it is not normal to run in pain.
Running can and should be coached, educated, trained correctly just like a tennis serve or a golf swing…
People who simple say “oh well I just run how I run” or “oh well I have always run like this” are delusional.
No running is not bad for you… But if you heel strike,  or you run with your centre of gravity in front of you or you do not fire up your gluts or you have a weak dysfunctional core…
Then yes you will get injured…
But the problem is facing you in the mirror. It is not running that is at fault, it is you!
There is a time bomb of injuries waiting for you…instead get the problem identified and sorted. Then get back to enjoying one of the the most satisfying sports out there.
Right now reading this, please consider your posture for a moment.
Lengthen your spine a bit, pull your chin back a fraction and pull your shoulders down and back.
Do not pretend for a minute that you were not slouching :)
badposture

What can I do about this?

Decide today whether you wish to address these issues or not.
The squat is an example- there are many poor movement patterns we tend to adopt over time.
It is hard to be objective about your own posture and movement patterns.
If you have neck pain- get it assessed properly, if you cant run because of knee pain- get it assessed properly.
If you wish to maintain a body that moves properly and delay the ageing the process- minimize the risk of hip and knee replacement, spinal surgery and other mechanical faults- get it assessed properly.
physio1
Book a Body MOT where we will look at a series of basic movement patterns that in 15 minutes will identify most of weakness and areas that simply are not fit for purpose.
We will also look at joint range, mobility, ability to use your body, take photos or video to show you what is going on and how to improve it.
Whatever is appropriate for your goals.
And most importantly we will guide you how to fix it, address problems, strengthen weak bits and lengthen the tight bits.
keep-calm
You will get a simple maintenance program you can do in less than 10 minutes a day to correct these problems that might be causing you a stiff neck at work,  an aching back in bed, knee pain when you run.
It will improve your athletic performance and remove pain.
Body mot will optimize your performance and reduce injury whether you are changing nappies, lifting shopping out of the car, fighting MMA or playing football.
Be honest: most people do absolutely no maintenance on their body.
Nil, nada, didly squat!
PM
And to be honest those poor excuses for warm ups/ warm downs that have been drifting around some sports since 1970s do more harm than good…..
Not many people consider their connective tissue, fascia, ligaments, discs etc
They just get annoyed when they have loaded the tissues abnormally for years then one day they complain!
Squeeze your gluts( buttock muscles) before you do anything…. Brushing your teeth. Standing in a queue, about to do a squat or a deadlift…
Do hip opening exercises- groin stretches. Most people never do this-unless you do gymnastics or martial arts.
Some sports make a token effort but most of them pay lip service only.
To improve your squat- get better ankle range, improve your thoracic extension, work on your core, get better calf length, improve your breathing patterns, see a physio and get these restrictions loosened up fast.
As I mentioned earlier- doing regular squats -correctly – will change almost every aspect of your life.
doing-the-work
And ladies…. Do not think that you are off the hook… Squats and deadlifts are the most important exercises for achieving and maintaining a feminine figure!
Results in a better butt, firmer thighs, less cellulite, flatter stomach. They will keep you looking younger, fitter and more vibrant.
Do air squats at home with no weights if you hate the gym but just do some!
And men… squats with weights improve testosterone production, improve growth hormone production.
They will help you grow and maintain muscle mass in all areas of your body.
mansquat
Squat tips: Maintain your lumbar arch
Heels must remain on the floor.
Must get your bum down low, so it sits on your ankles….
No matter where you in your squat journey..
Start today.. Get up and do a self test now.
Can do get down to a full squat with your bum sitting on your ankles, heels on the floor and thighs below the horizontal?
 
Start improving this at home. Do not load up weights until you can do the basic movement correctly.
Be patient. If you have any pain, get this assessed and treated. Very often we think we are doing something correctly but we are not.
If you do weights with incorrect posture- you WILL get injured.
Ideally get a trainer or sports Physio to check it and identify quickly where you are going wrong.
They will be able to fix the restriction saving you loads of time. They will check your technique to make sure you understand how to do it correctly.
Later on you can add load if you wish to.
Get a body MOT by a Chartered physio, restore your basic movements-you will feel So much better, you will have LESS injury, your performance at work, home and play will improve dramatically!
Do not be deluded…. 3 x 10 leg extensions at the gym- does not cut it! a 20 min walk around the park does not cut it…! all these extras are good- but sorry everyone- you must squat.
Test it…

Email us

Call 01202 720 300

Pain in the shoulder?

Shoulder pain is not always simple!

Aching and persistent pain in the shoulders can be agony, stop you concentrating at work and disrupt your sleep.

Sometimes a known accident will cause the pain- but sometimes it just appears for no reason and does not seem to go away with rest.

If this happens- please do visit us as sometimes simple problems can become chronic and long lasting.

Our specialist physiotherapists will give the shoulder a thorough diagnosis, treatment and show you what to do at home to ensure the pain goes away as quickly as possible.

These are some of the reasons for shoulder pain:

1. Rotator cuff injury: A rotator cuff strain is a common cause of shoulder pain. Symptoms include a sudden pain in the shoulder, which can range from mild to severe. Pain may get worse over time with overhead movements likely to be painful.

rc
2. Bruised collar bone: A bruised collar bone results from a direct impact to the collar bone at the front of the chest. Symptoms may include pain, bruising and swelling. The bone will be tender to touch. Lifting the arm up is likely to cause pain or discomfort.
3. Strained acromio clavicular joint: Symptoms of an AC joint sprain include sudden onset shoulder pain at a bony point on top of the shoulder. There is often swelling a deformity or obvious lump on top of the shoulder may be seen. Pain is worse on overhead movements.
4. Deltoid muscle strain/contusion: A deltoid strain is a tear to the deltoid muscle on the top of the shoulder. Pain can be felt on the front, side or back of the shoulder. It is less common than a rotator cuff injury.

5. Frozen shoulder: There are three phases to a frozen shoulder; a freezing phase where the joint tightens up, a stiff phase where the pain is less but also range of movement is very limited and a thawing phase where normal function is regained.
6. Labrum tear: Symptoms include non-specific shoulder pain which is made worse by overhead activities or when the arm is held behind the back. The patient may experience weakness and instability with tenderness over the front of the shoulder.

7. Sub acromial bursitis: Subacromial bursitis has similar symptoms to Supraspinatus tendinitis with shoulder pain and weakness over a 60 degree arc when the arm is lifted sideways.
8. Referred pain from neck: Pain in the shoulder can be referred or caused by a problem in another area of the body such as the neck or spine. Symptoms may vary and pain can radiate into the neck, shoulders, arm and fingers with numbness and tingling possible.

9. Winged Scapula: A winged scapula is a symptom of another condition, rather than an injury itself. It is where the shoulder blade protrudes out on the back

winged-scapula
The most common symptoms are:
1. Pain in flexion and extension
2. Inability to lift anything above shoulder
3. Pain increases at night or with cold
4. Weakness in shoulder

What can Physio treatment do to help?

Physiotherapy treatment on an injured shoulder will firstly identify the cause of the problem.

You may have muscle overuse, capsular restriction, increase the circulation to the injured muscle/joint and improve healing.
We will aim to increase your joint range of motion with increased joint strength.

Treatment may consist of rotator cuff activation and strengthening, specific stretches, postural correction and mobility work.

The neck may need to be treated in some cases or the thoracic spine in others. We will also assess and treat the neural pathways if necessary.

So whether you play racket sports, swim, work on a building site or sit in an office working long hours on a computer, treatment will be specific to your condition to quickly reduce pain so that you can soon carry out your normal activities again.
Some patients manage to avoid painful operations with the correct treatment.

Injections and pain killers can give temporary relief but if these do not resolve the pain in a few weeks, please seek treatment to address the underlying cause .

Any questions or queries, please do not hesitate to ask

Call 01202 720 300

Email Us hello@bodyinmotion.co.uk

Reversing Arthritis

Is arthritis a natural consequence of ageing that will happen to everyone?

Is it normal that my joints will ache later because I played sport as a youngster?

No No No!

There are a lot of myths around arthritis that are simply not true.

knee OA

Firstly let’s quickly define what we are referring to here.

Did you know there are over 100 medical conditions that fall under the label “arthritis”! In this article we will be referring to the most common which osteoarthritis a “wear and tear” disease associated with degeneration of the cartilage.

The most common symptoms are pain, aching, redness, swelling and loss of function. It can be a chronic dull ache or can be felt as sharp pain that comes and goes. Some people may be aware of stiffness in the joints in the mornings. Others feel clicking, grating and grinding in the joints.

It is a myth that this type of arthritis is some nasty disease that will progressively get worse. In fact- if you are aware of it early- you may be able to reverse it. If you leave it though- it generally does worsen- as you have not changed or improved anything.

What can physio treatment do to help?

Very often the joint is wearing out due to tightness in the surrounding muscles, poor biomechanics, weakness in the muscles around it, bad alignment- think about a car tyre that is poorly aligned- one part of it will wear out more quickly.

The physio will assess the state of the joint, muscle, ligament and nerves (if relevant) and see what is at fault. They will treat the area- perhaps restoring normal joint movement, addressing any knots or tightness in the muscle, showing you some stretching exercise – if relevant or strengthening exercises – if relevant.

We have seen many, many patients avoid operations for joint replacements after getting correct physio treatment.

Also there are many recent studies that demonstrate patients knee arthritis IMPROVE after commencing a cycling programme.

fingers

The worst thing you can do is nothing.

If you suspect the worst- do not bury your head on the sand- come in, we will take a look and work with you to design a programme that will either prevent the problem getting worse or ideally improve and reverse it- and YES this does happen :)

 

 

 

Painkillers will give temporary relief but will not correct the underlying issue- resulting in worsening of the condition over time.

 

Book Now

Hello@bodyinmotion.co.uk

01202 720 300

The Myth of Having a Tight Core

One of the most deafening messages we have all been given at the gyms and all the health/fitness magazines we read is to tighten the core.

Is this really the goal?

We when speak of the core, we are speaking about one of the strongest muscles in the body.

Tight core

 

 

 

 

As physios we often see patients who are “tight”, we often see patients who have “strength” but if they are not able to control this tightness or strength at the right time, the strength is rendered useless.

A tight core can lessen our performance or even worse- result in injuries. What you need to move well is a well coordinated core.

Functional strength in the core is not achieved through holding it tight but through using ourselves in more efficient ways. We need to train functionally, with good form and technique in multi directions.

tight abs

 

 

 

 

 

 

When you have had pain at some point say for example in the back, many of the deeper postural muscles become inhibited. If someone then reads in a magazine “get tight abds to reduce back pain” they will inevitably commence doing hundreds of sit ups- which will give them tighter abds- but still no control and will make the back pain worse!

If you are a frustrated athlete- who feels strong and fit but continually gets injured- speak to one of us. There may be a slight weakness or imbalance that you have overlooked that can be easily remedied….

 

Hello@bodyinmotion.co.uk

01202 720 300

 

When you should worry about back pain…

Back pain is widespread throughout our communities and is much higher in sedentary populations.
Luckily, most back pain tends to resolve itself within 7-10 days.
However if it has not gone away by itself, it can usually be treated quickly and effectively with a few physio sessions.

BackPainSitting

When to worry:

Please note: There are a few rare causes of back pain that need to be dealt with immediately such as cancer, or spinal cord injury.

If you have had an accident that had forces so great, you “could have” fractured your spine- get it checked out-Xray’d.

AP XRAY

If you have incontinence (bladder or bowel) or numbness around the “saddle”/groin area, please get this checked out immediately.

However, in most cases of back pain that become chronic, the pain is not life threatening, but it can “suck the joy out of your life”.

It also can stop you participating in activities you like such as sport or parties as you just don’t feel like it. Once it starts affecting your sleep, that’s when you start to get really grumpy!
When to see a physio:
• You have had it longer than 2 weeks
• It is not improving or actually getting worse
• You have tingling/referred pain in the arms or legs
• You have noticed weakness in the muscles of the arms or legs
• You feel generally unwell
• Difficulty urinating, loss of continence or numbness in the groin area.

The physio will screen you and ascertain whether the back pain is something you need to be racing to A and E for or whether it is appropriate for physio.

Book physio 

In many cases, the pain will be caused by muscle spasm, trigger points (which can refer pain to other parts of the body), muscle imbalance, stiff intervertebral facet joints, pinched nerve or unhealthy spinal discs. The physio will treat the area, give you some important postural advice, exercises if required to help reduce your stiffness or strengthen a weakness.

By the way, did you know sitting is as bad for you as smoking? Even if we do exercise afterwards, the effects are not easily reversed. When sitting too long, muscle cells stop producing health sustaining regulatory chemicals required for normal biological functions. There has been much research into this linking inactivity to cancer, diabetes and cardiovascular disease.

So throughout the day, make sure you move! Supplement this movement with regular exercise- boot camp, yoga, kettle bells, PT.

Any niggles or aches that have not gone away by themselves in 2 weeks-, come and see us before an easy acute problem, becomes chronic!

 

Book physio session

 

 

5 Reasons To Have Sports Massage

 

All those posters at the gym of people holding their backs and pulling funny faces, the articles in running magazines or even hearing about how Mo Farah wouldn’t be without his ‘daily massage’ all suggest there might just be something behind the so called ‘power of massage’ but they can’t all be wrong can they?

 

sports massage 56

Sports massage works for amateur athletes, professional athletes, office workers, new mums, gardeners, people with arthritis, travellers, pretty much anyone..

People feel amazing results very quickly…
So could it work for you?

 

hilary

There are many proven reasons as to its success and here are the top 5:

• Speeds up recovery – Massage helps to break down scar tissue and adhesions as well as removing muscle waste and restoring nutrition to tired or injured muscles.

• Prevents injury – By aiding recovery between sessions it means muscles are able to function properly and therefore are less likely to get injured. Also by identifying potential problems, it means they are less likely to escalate and be damaged further.

• Improves self awareness – Massage can help to identify problems in areas and in doing so, show you what areas you need to work on. It is a much better use of time to spend 1 hr a week identifying and preventing problems than 40 hours a week for 6 weeks trying to fix them.

• Improves flexibility – Massage can improve flexibility. Massage alone also stretches muscle tissue and has a similar effect on the muscular sheath and surrounding fascia, allowing stored tension and pressure to be realised.

• Enhances performance – Massage can help people to improve performance within their chosen sports or in everyday life. This can be seen through any or all of the above but also in allowing muscles to work effectively as possible and grab those marginal gains needed to be at your best

 

 Call us on 01202 720300

Email Us

 

 

Knee pain=User error!

Knee pain- what a mysterious thing it is…has anyone ever been the doctor to discuss knee pain that is not going away to be told “it’s your age”.
What?
This is impossible- I am only 23 years old!
Frighteningly, many of our patients have had the same experience people in their 20s and 30s and are told their knee pain is due to “wear and tear” and “what can you expect at your age?”

Well lucky for our patients at Body in Motion, we do not share the same view!
In fact as Kelly Starrett points out in his book, Becoming a Supple Leopard, our tissues are designed to last roughly 110 years.

And further, that 1% of musculoskeletal dysfunction and pain is due to pathology (cancer, and serious disease), 1% due to catastrophic injury- (like a bad tackle or a car accident) which leaves the other 98% (yes 98%!!!) due to poor alignment, muscle imbalance and dysfunction. (yes that means it is our fault- ie user error!).

The flip side of this though is that it means that once we understand what to do, we can also fix the problem.

Remember IF you are moving correctly, your knees will never bother you.

One service we offer is gait analysis which observes how your knee moves during walking or running and from there we can identify which muscles are too weak, which muscles are too tight, where your alignment could be improved and so on….

This is extremely valuable and cannot be learned in a book or by watching a youtube video.

No matter what you have been told in the past, you do not have knee pain due to your age (even if you are 70!), your genes or a random excuse like “but I just stood up from a chair and my knee went!”

Correct stance is imperative- vertical knee alignment without sagging knees collapsing or being bow legged.

Next assess your foot position.

The foot is a lever; it is designed to point forward. In this position, the stress on your plantar fascia is minimised, the toes articulate correctly and the ankle can move with least friction.

footflatfoot04

 

 

 

 
Most people stand habitually with collapsed arches and externally rotated feet.
Practice several times a day standing with your feet pointing forwards, do some calf stretches, most people are extremely tight through the calves which pulls your foot and leg into external rotation.

Also range of motion at the ankle joint is very important because if it stiff, it will send excess force further up the kinetic chain, ie the knee!

Also important to the health of the knee is the strength and mobility of the hip.

We are a nation of chronic sitters. Joints that stay in the one position for long periods of time gradually stay like that. Most of us have extremely tight hip flexors and very weak gluteal muscles.

Flat Butt

Flat Butt

Both of these factors place enormous amounts of strain on the knee making it compensate and move in ways it should not. The biomechanics behind this is very complex but to simplify it- all we have to know is that the stronger our gluteal muscles are, the less knee pain we will have.

Add some hip flexor stretches into your weekly programme, do some gluteal strengthening work each week, practice walking barefoot- preferably on the grass or the sand or around the house, using your full range of foot motion.

hip-flexor-stretch

When you feel like your body has failed you… just think for a minute if it is really the other way around?

 

It might be that we have failed our knees by not looking after them and not listening to the odd twinge that over time becomes more regular…!

 

Get assessed by a sports physiotherapist, get the right exercises that actually work, not just a bunch of generic programmes from the internet.

Book now: 01202 720 300

hello@bodyinmotion.co.uk

By the way on the subject of looking after our bodies, are your shoulders back and down? Like right now? Don’t pretend that you were not slouching while you’re reading this…

 

How to Run

 

Running is a non contact sport and seemingly one of the most natural things we should be able to do as human beings- right? We have spent thousands of years running away from danger and running to collect or catch food. Why then is it one of the sports that has one of the highest incidence of injury?

The answer, my friends is biomechanics!

It is the “way” we run that is so bad for us…..Many of us ran all the time as kids or ran cross country for school or joined the local athletic team with no injury.

correct gait
Most people’s story goes something like this:
“I was really fit and sporty as a youngster then around the age of 15 years old I found boys, girls, parties, alcohol, motorbikes, jobs whatever distraction took my fancy and more or less gave up exercise during my twenties- well, except for a Saturday night disco- does that count?

One day I looked in the mirror in my thirties and was horrified at what I saw- middle age spread starting to occur, a little hunch starting to form due to lap top use and no exercise, stiff, unfit and drifting towards old age rather quickly! So I decided to get back to my running. I got myself back to 5 km, when I noticed pain in my shins…. I rested for a week, then went back out there, shin pain occurred again, I rested for 3 weeks, I thought it had gone- but as soon as I started again it was back….I don’t want to give it up now that I have finally started again- what should I do?”

This story is very familiar of many of our clients- substitute knee pain, hip pain, plantar fasciitis or any other pain.
When we stop exercise for a while, our core muscles get weak, our hamstrings and calves tighten and our natural way of running is compromised. We start to run on stiff, brittle, weak legs on a weak, saggy tummy with weak, saggy gluteal muscles.

NOT a good recipe for success!
Runners need to be taught how to run again. There is no shame in this by the way- every sport requires coaching: Usain Bolt, and Mo Farrah both have biomechanic coaches as well as strength and conditioning coaches to make sure they are running efficiently and not placing any undue stress on any part of the body which may lead to injury.

knee flexion
If you want to swim well or play golf well, you take lessons- the same applies to running. Gait analysis is one of the best tools to identify your specific weakness- see where you need to strengthen, where you need to improve your flexibility and just to get an idea of what to think about when you run to continue to improve and make it more and more effortless.

Gait analysis is where we video you running on the treadmill then analyse it back in slow motion. We can identify what is going wrong and where you can improve to increase your speed and prevent injury.
This will help you run injury free, improve efficiency, reduce post run soreness.

 

 

Hello@bodyinmotion.co.uk

01202 720 300

How to Run

How to Run

Running is a non contact sport and seemingly one of the most natural things we should be able to do as human beings- right? We have spent thousands of years running away from danger and running to collect or catch food. Why then is it one of the sports that has one of the highest incidence of injury?

The answer, my friends is biomechanics!

It is the “way” we run that is so bad for us…..Many of us ran all the time as kids or ran cross country for school or joined the local athletic team with no injury.

correct gait
Most people’s story goes something like this:
“I was really fit and sporty as a youngster then around the age of 15 years old I found boys, girls, parties, alcohol, motorbikes, jobs whatever distraction took my fancy and more or less gave up exercise during my twenties- well, except for a Saturday night disco- does that count?

One day I looked in the mirror in my thirties and was horrified at what I saw- middle age spread starting to occur, a little hunch starting to form due to lap top use and no exercise, stiff, unfit and drifting towards old age rather quickly! So I decided to get back to my running. I got myself back to 5 km, when I noticed pain in my shins…. I rested for a week, then went back out there, shin pain occurred again, I rested for 3 weeks, I thought it had gone- but as soon as I started again it was back….I don’t want to give it up now that I have finally started again- what should I do?”

This story is very familiar of many of our clients- substitute knee pain, hip pain, plantar fasciitis or any other pain.
When we stop exercise for a while, our core muscles get weak, our hamstrings and calves tighten and our natural way of running is compromised. We start to run on stiff, brittle, weak legs on a weak, saggy tummy with weak, saggy gluteal muscles.

NOT a good recipe for success!
Runners need to be taught how to run again. There is no shame in this by the way- every sport requires coaching: Usain Bolt, and Mo Farrah both have biomechanic coaches as well as strength and conditioning coaches to make sure they are running efficiently and not placing any undue stress on any part of the body which may lead to injury.

knee flexion
If you want to swim well or play golf well, you take lessons- the same applies to running. Gait analysis is one of the best tools to identify your specific weakness- see where you need to strengthen, where you need to improve your flexibility and just to get an idea of what to think about when you run to continue to improve and make it more and more effortless.

Gait analysis is where we video you running on the treadmill then analyse it back in slow motion. We can identify what is going wrong and where you can improve to increase your speed and prevent injury.
This will help you run injury free, improve efficiency, reduce post run soreness.

 

Special Offer on gait analysis this week only :£10 off.

Hello@bodyinmotion.co.uk

01202 720 300

Sports Massage- The best secret weapon

The best “secret” weapon against pain.

(keep reading to bottom for testimonials)
Muscle knots — myofascial “trigger points” — are a factor in most people’s aches and pains. Their biology is still not well understood.

But they can cause strong unrelenting pain at the site and that sometimes refer to other parts of the body.
Deep tissue/trigger point massage is surprisingly helpful at “de activating” the trigger point and is remarkably effective at reducing the pain.

trapezius_4c
Probably because of trigger points, simple self-massage is helpful for a surprising number of common pain problems. Even when trigger points are not the root cause of your problem, they may be aggravating it and producing some of the pain.

One can self massage these points if you can reach them. But often reaching them is the problem and getting the right angle so you can apply enough pressure to be effective.
I am sure some of you are familiar with the dreaded foam roller or the tennis ball in the back!
Obviously good sports physiotherapists and good massage therapists can find these spots quickly and easily which is why some people say they have “magic hands”.

self-back-massage-3

 

Prevention: important even after you’ve been hurt
A major part of healing is prevention: that is, the prevention of re-injury, and so “prevention” is actually relevant even after you’ve already gotten into trouble. Also, injury and pain problems tend to make people accident prone. When one ankle is sprained, it’s easier to trip and sprain the other one. It is also common to get compensation pain ie you walk differently with a sprained ankle which then gives you pain in your hip or your back. This is called “collateral injury,” and is amazingly common. Other muscles have to work harder to compensate for the injured part, then can then develop trigger points or scar tissue depending on how long this altered movement pattern goes on for.

Call us or email us if you have any questions or would like to book an appointment

 

Deep tissue massage works!

Here are some massage testimonials:

“At the beginning of November, I suffered a huge and painful injury on my left calf muscle during a hockey match which led me to resort to crutches and NHS physio.

Despite exercises, after 10 weeks my muscle was still weak and I was still unable to run or even jog on it as it tightened up and caused great pain. With all my hopes and confidence shattered, I decided to ask Body in Motion if they could help.

From day one, they were both professional and welcoming, they identified the problem  and did a deep sports massage to get rid of the scar tissue. Each week, the pain decreased and my muscle grew stronger and stronger alongside carrying out the suggested exercises at home.

I was incredibly impressed, I am now back on the hockey pitch, enjoying regular games. I have already recommended  a friend who came and was also impressed by their sports massage skills. I would not hesitate in returning to Body in Motion if I ever suffered another injury”

Kate

 

“I consulted Body in Motion over a knee pain sustained while on holiday in Bournemouth. The sports massage treatment resulted in immediate improvement to the injury and a feeling of great relief as well as a sense of being in safe hands.

I would recommend this to anyone in need of treatment in this area, or indeed any other type of muscle injury. Further more I continue to travel to Bournemouth from London once a month for sports massage as I find it so beneficial”

Philipp G, London

 

 

“This is just to say that, following a brilliant remedial massage with you on Wednesday, I went back to the gym  yesterday for the first time in seven weeks. I am so thrilled and relieved to be getting back to my fitness regime after such a tedious time with  back pain and sciatica and I want to thank you so much for the treatment, advice and no-nonsense positivity I received at your hands. After back pain for 7 weeks, you fixed it in just 30 mins. I can see an end to my injury and I’m so grateful.

I will be making another appointment with you within the next week or so, and I am so pleased I found you; I only wish I’d found you sooner!

Thank you”

Sam

 

Call us or email us if you have any questions or would like to book an appointment