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Chartered Physiotherapy and Clinical Pilates

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health and fitness

Megaboost IV – Vitamin Infusion

IMG_7131A month or so ago I was feeling frazzled.. Rushing about attempting to balance work, kids and home life had left me catching cold after cold, constantly drained, irritable and generally frazzled.

Emma James suggested I try a megaboost vitamin infusion at Champneys. Now, to be honest, the lure of being alone in a room in peace for 45 minutes relaxing on a bed (you can sit if you prefer) for 45 minutes had me signed up! Let alone the benefits of such a vitamin infusion; top restore hydration, replenish vital vitamins and minerals, boost the immune system and deliver a (much needed) energy boost.

The qualified Nurse administering the infusion was lovely and informative and took me through a range of checks, including a health questionnaire and blood pressure measurement. Once I had the all clear, we were all set to go. Inserting the needle into my arm was no more than a sharp scratch- like having blood taken. Then I just relaxed for the time it took for the infusion to be administered and that was it, infusion done.

The benefit of a vitamin infusion over oral vitamins is that the abdomen (where up to 50% of the benefit of the ingested vitamin can be lost) is bypassed so the benefits are greater.

I left Champneys with a spring in my step looking forward to the benefits of the vitamin infusion and signed up for my next one in a few months time. Give it a go!

More information can also be found on our website.

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
Emma James Physio

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The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

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More Information:
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Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

Stretching – why is it so important?

It’s the one thing we should all do before and after exercise but the one phase everyone tends to skip… I think maybe because it’s boring, we are always pushed for time and it’s not perceived as being that important.

Stretching is so important at the start of a work out, as it gives your muscles the opportunity to warm up and become more elastic, which means you will be able to perform better when you start your main set or workout.

Stretching will help prevent injury as cold muscles are more likely to be torn or strained. It is always best to start your work out with 5 minutes of cardio of your choice then dynamic stretching – stretching while moving as it will help increase blood flow and muscle temperature.

At the end of the workout your muscles will be warm and maybe sore depending on what you have been doing.

pippa-2a

There are many reasons why you should stretch after exercising:

  • It will help maintain elasticity within the muscles, improve strength and keep them healthy. This is so important to keep the flexibility up as it will help in turn with joint movement which will have an impact on your overall performance of working out and everyday life activities.
  • When your muscles are warm and you hold a stretch for longer, 45 seconds it will improve the elasticity of that muscle making you more flexible.
  • Decrease the risk of injury
  • Enable your muscles to work more effectively
  • Help keep a healthy body and mind. Stretching can also be really relaxing and help your mind switch off, decreasing stress.
  • It helps relieve the stress on muscles after a hard work out, your muscles can often get tight and stiff, stretching will slow down the process of aches and pains.
  • It can help improve your posture, stretching your lower back, shoulders and chest will help keep your body in better alignment.
  • Reduces lower back, better flexibility in your hamstrings, hip flexors and other muscles around your pelvis helps relieve stress on the lower lumber. This is especially good for those who have desk jobs.

pippaHappy Stretching!

Pippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

Don’t be scared of eating good fats…..

Good fat is found in foods like:

  • Seeds
  • Avocados
  • Seafood
  • Oils
  • Meat
  • Fish
  • Nuts

Why you ask?

  1. Good fat helps you from overeating because it tells your brain to stop eating
  2. Fat slows the rate at which sugar hits your bloodstream, and this allows your blood sugar levels to remain steady
  3. Most importantly, keeping your hunger and cravings at bay

More information & health advice:

kerry-gym-managerHappy, healthy eating Buddies!
Kerry
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Kerry
Personal Trainer & Group Gym Manager

Women over 40 getting into triathlons

Swim Bike Run, the three phases which make up a triathlon. Did you know the fastest growing segment of triathlons is people aged over 40 participating?

Why should you do one?

New challenge, keep fit, be competitive, enjoyment, get your body moving, lose weight, activate your mind, variation on workouts, learn something new!! There are so many different reasons to do a triathlon. Whatever the reason it is, it’s personal to you.
Triathlons have become a fast-growing popular sport, with more events popping up all over the country. Many of these events are held at iconic venues such as Eaton Dorney, Blenheim Palace, Woburn house, Windsor, London Excel and many more. It doesn’t matter what age you are or what ability you possess, everyone gets to compete at the same place.

As you get you older your body starts changing, bone and muscle mass starts to decrease. We store fat more easily and every woman goes through menopause eventually. These years are vital for women to change up eating habits and exercise regime in order to stay healthy, fit and strong. Regular exercise like training for a triathlon can help counterbalance these aging processes.

Aches and pains increase as you get older. This can be due to lack of flexibility and lack of motion. Doing triathlons will help massively increase flexibility and joint movement/motion. So when it comes to triathlon, the flexibility training aspect and the movement of swimming, biking, and running can significantly help reduce some of those aches and pains.

Starting off training can be daunting but there is no time like the present. You need to start from the bottom and work your way up like a pyramid. Start by going for walks, do body weight exercises, swimming gently, getting on the exercise bike. As you become fitter and stronger you can gradually increase your duration, pace and time of training. By having three phases to work at, makes training far more interesting which can help maintain a healthy mind and body.

There are lot of clubs on hand, which will accept all abilities; check out: https://www.britishtriathlon.org/

A great first-time triathlon which is just for women is the Women’s Only Shock Absorber Triathlon which is held at Eaton Dorney. There are several distances you can part take in and they are all segmented out into age category.

If you need any help putting a training programme together, tips on nutrition, a Personal Training session to help strengthen your body for the different phases or even a running, swimming or cycling buddy please call the office to get booked in!!

pippa

Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

Are you getting enough exercise?

Hiya,

Are you reaching the recommended amount of exercise each week to stay healthy?

NHS guidleines recommend adults ages 19- 64 should try to be active daily and should achive the following a week to stay healthy:

  • PHOTO-2018-10-16-12-08-11At least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

    Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

20170525-IMG_0515At Emma James Physio we have expert personal trainers who can create tailor made exercise programmes for you incorporating strengthening and aerobic (cardio) exercise either 1:1 with the trainer or with a buddy or in a small group.

We also run spin classes and legs, bums & tums with our in-house top Personal Trainer/ spin instructor extraordinaire Kerry McCann.

More Information:

lisa

 

Blog Post by Lisa
Senior Physiotherapist
Emma James Physio

Back Pain – signs, symptoms & treatments

Back pain is a very common musculoskeletal complaint affecting 80% of adults at some point in their lifetime, although the symptoms and severity will vary greatly. Many factors may contribute to your condition including injury and diseases, but for some cases there is no specific cause and clinicians refer to this type of pain as ‘non-specific’ or ‘mechanical low back pain’.

There are some signs and symptoms that must not be ignored. You should always seek urgent medical advice if you have back pain and:

  • A loss of control of your bladder or bowel
  • Numbness around your genitals, buttocks or surrounding area
  • Chest pain
  • Unexplained weight loss

How can I lower my risk of developing back pain?

  • Carrying extra weight, especially around your belly, puts added stress on the muscles in the lower back and can affect your posture and position of your pelvis; in turn leading to lower back pain

    back-pain

  • Weak muscles and abdominals are unable to support your posture and trunk when you move, which can lead to overloading the small muscles in the back which are not designed to do this job and lead to injury
  • Your occupation could also affect your back. Those with manual jobs are at risk due to heavy lifting and repetitive bending, whilst those with sedentary jobs are at risk due to the amount of time they sit, particularly if they tend to slouch

 

How can I treat my back pain?

Try to keep mobile
It may be tempting to remain on bed rest until the pain subsides however evidence suggests that remaining mobile may actually help reduce the intensity and duration of your back pain as well as prevent it from returning. Start off with low impact exercise first such as walking or swimming

Take pain relief
People often worry that taking painkillers will make the symptoms worse by masking the pain, however by taking painkillers while you are in pain it will allow usually you to continue with your daily routine which in turn will often speed up your recovery

Try Physiotherapy
A physiotherapist can help identify the root cause of your back pain and use a variety of techniques including massage, acupuncture and home exercises to reduce your pain and prevent it recurring

Pilates
There is lots of evidence to support the idea that a weakened core puts pressure on the little muscles and supporting structures in the lower back. Therefore by strengthening the muscles which support our trunk and core, it will minimise your risk of developing back pain as well as help to ease the pain if you are already suffering.

Useful Info:

Dont suffer in silence, contact our friendly team to see how we can help you.
Main Clinic: 01442 870686  reception@ejphysio.co.uk

Blog Post by Jade
Emma James Physio

Ralf – My Apos Story

I have been an amateur runner throughout my life. However I hadn’t actually participated in races up to about 5 years ago. Approaching my 70th birthday also saw me running 10 km and even a semi-marathon in 2017.

In November 2017, training for my first dash of a full marathon I experienced terrible pain on my left knee. It did not come about suddenly but gradually grew over a few days. I stopped running since I was unable to make even a few hundred meters without feeling atrocious stabbings on my lower leg. Even walking became horribly difficult.
Not only my running life seems to have ended but daily chores involving my legs would preoccupy my thoughts for years to come.

The conclusion was evident: left knee arthritis. ‘’You have to alter your whole lifestyle. If you feel that this state affects only a quarter of your daily activity you are not ready for knee surgery. However a few more years of lowered energy and you definitely need one’’.

I was against surgery as I had heard of many cases of unsuccessful results. In May 2018, my sister, who is also a runner but definitely better than me, advised me to look into AposTherapy. She had witnessed the positive results in many of her friends who came back to run after years of forced inactivity.

The therapy started in May and went throughout the summer months, growing from 30 to 60 minutes a day. Some days when I did not find time to walk, I just put the computer on a high table and wrote standing.

In October my first baby runs took place: Only half kilometer or so. I was rejoiced by the fact that the pounding reduced although it came back after some distance. I continued every day with the therapy, even going out to the supermarket with my Apos shoes.
In November my weekly runs were up to 6 km although excruciatingly slow, taking me 1 hour when during that period previously I would have run a full 10 km.
My clearest objective for a nice start to the New Year was a Parkrun. These 5 km courses on Saturdays in parks all around Britain are great introductions for people of any age, who want to change their lifestyles by short runs.
I consistently delayed my first parkrun since even the slowest runner will finish in 45 minutes (9 minutes/km) and I was not sure the volunteers will wait for me, at about 50 – 55 minutes.

Therefore I was astounded when my first Parkrun was completed in 35 minutes. The 400 participants had probably created a magnetic field that just carried me to the end.
This was the most worthwhile gift for the New Year. I could run, respectfully. Of course there still was slight pain afterwards but the progress was evident.

It was nothing short of miraculous for me. I have to admit that Apos was not alone in this marvel. The open sea swims in summer and weekly strength exercises in my local gym were evidently helpful in reinforcing body and legs.

However first award goes to Apos. I am thoroughly happy and naturally reflect it on family and friends.

Blog post by Ralf
Apos Therapy customer

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What is Pilates?

Pilates is a low impact form of exercise aimed at strengthening the whole body, especially the core. Whether a beginner or an elite athlete and regardless of age and gender, Pilates could be beneficial for you. Practioners argue there is a wide array of benefits to practicing Pilates including improving muscles strength, balance, joint mobility and even stress relief.

Here at Emma James Physio, we offer a range of different classes including Clinical Pilates which are led by highly qualified instructors. If you have back pain and would like to see how we can help, please call us 01442870686 or visit our website www.ejphysio.co.uk

shutterstock_76433809NEW PILATES CLASSES – 2019

Our latest Studio Timetable and all Pilates & Yoga Classes for January onwards are now up on the website so check out a time that suits you, grab a friend and start the new year as you mean to go on!

Blog post by Jade
Emma James Physio

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