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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

Month

October 2018

Getting back to an exercise routine

Hi Everyone,

Here’s our Evoke and Emma James Physio Tips on getting back to an exercise routine

  1. Don’t overdo it straight away
  2. Set achievable goals
  3. Enter an event
  4. Start with what works for you
  5. Make sure you take those rest days
  6. Start your workout with a good warm up and finish with a cool down
  7. Take it steady and focus on your form
  8. Listen to your body
  9. Remember how good it makes you feel. Get those endorphins going!!
  10. Schedule your workout in your diary
  11. Do it for you, no one else
  12. Prepare your gym bag
  13. Make sure you get enough sleep
  14. Find a buddy who keeps you motivated or get a personal trainer

If you are keen to get back into an exercise routine and would like more information, please visit our personal training section: www.ejphysio.co.uk

All the best!

Kerry
Personal Trainer & Gym Manager at Emma James Physio

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Super Cycling Simon

Hi,

Cycling is in the news as Super Simon Yates has recently won the Vuelta a Espana https://www.bbc.co.uk/sport/cycling/45540766 to complete a clean sweep of British victories in this year’s Grand Tours.
Britons Chris Froome and Geraint Thomas won the Giro d’Italia and Tour de France respectively this year.

Here at Emma James Physio we treat many cycling enthusiast, from wannabe Simon Yates’ competing competitively to recreational cyclists who enjoy a Saturday morning cycle around the Chilterns.

Cyclists can suffer from a range of injuries, most commonly low back pain, neck pain and knee pain. Most of these issues can be resolved with ergonomic advice about bike set up, training advice, hands on physio to address muscle tightness (over active hip flexors are a common curse of the cyclist!) and a cycling- specific strength and conditioning programme. Plus, sports massage for post-race recovery.
So if you are injured and desperate to get back on your bike pop along to Emma James Physio for an assessment.

Blog Post by Lisa
Senior Physio
Emma James Physio

 

4 facts to look after your back!

In aid of Back Awareness week here’s 4 facts to help you look after your back!

 

1. Your back is stronger than you may think

Most people all over the world will experience back pain during their life. It can be disabling and worrying but it is very common and rarely dangerous.
The spine is a strong, stable structure and not easily damaged so in most instances it is a simple sprain or strain. In these cases, 98 per cent, (according to research data) people recover reasonably quickly. Let your physio guide your recovery.

You rarely need a scan and it can do more harm than good. This is because seeing perfectly normal changes to their spine can cause people to avoid the activities they should be doing to get better, such as exercise and movement in general.

2. You should not fear bending or lifting

Bending and lifting are often portrayed as causes of back pain and while an injury can occur if something is picked up in an awkward or unaccustomed way, it’s most likely to just be a sprain or strain. The important thing is to practice and get your body used to carrying different loads and weights in a way we find comfortable and efficient.

Exercise and activity reduce and prevent back pain.

Exercise is shown to be very helpful for tackling back pain and is also the most effective strategy to prevent future episodes.

3. Painkillers will not speed up your recovery

There is no strong evidence on the benefits of painkillers and they do not speed up recovery.

They should only be used in conjunction with other measures, such as exercise, and even then just as a short-term option as they can bring side effects.

Exercise, guided by a qualified professional, is safer and cheaper, is considered the preferred option.

4. Surgery is rarely needed

On average, the results for back surgery are no better in the medium and long term than non-surgical interventions, such as exercise.

So a non-surgical option, which includes exercise and activity, should always come first.
Physiotherapists provide expert advice, guidance and treatment for back pain.

This is to help reduce your chances of future episodes, while improving your overall health and wellbeing.

Check out these links for more info:

 

Press Ups – the benefits

What are the benefits of press ups…..

Press ups are not only great for your chest, but they do a tremendous job of defining your abs, triceps, shoulders and torso.

  • Press ups build strength – across the whole body
  • Press ups boost metabolism
  • Improve your posture
  • Prevent lower back injuries by strengthening your torso

Learn more about Personal Training at www.ejphysio.co.uk

Tips for running

Here are my 9 essential top tips you will need to get up and running!

Is my:

  1. Face and jaw relaxed
  2. Head upright, slight lean looking forwards to a point 20-40 metres away
  3. Shoulders in a relaxed and comfortable position
  4. Natural curves of the spine
  5. Arms move in a pendulum – like movement close into the side of the body, with the movement coming from the shoulder joint
  6. Elbows bent at 90 degrees
  7. Fingers and thumbs relaxed
  8. Hips and shoulders facing forwards, with a minimum rotation
  9. Focus on keeping core strong

 

Happy Running!
Kerry
Personal Trainer & Gym Manager at Emma James Physio

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